Week 5(of 12)Day 25

A. Build
A1. Tempo Front Squat – 4-4-4-4@70%; 4 sec decent, 1 sec pause at bottom(no bounce)

A2. Choose One:
Tempo Chest to Bar Chin-Ups – 4-8 x 4; 4 sec decent on each rep
Tempo Chin-Ups – 4-8 x 4, use a band if needed; 4 sec decent on each rep
Chin-Ups – 5-8 x 4
Negative Chin-Ups – 2-3 reps x 4
Modified Chin-Ups – 5-5-5-5

B. Condition
4 Rounds
12 Cal Row
8 Burpees Over Box@24/20

Step on the gas!!

C. Extra
C1. Tempo Front Foot Elevated Reverse Lunges – 10-10-10 each leg; Double KB Front Rack, touch the back foot to the floor and then take 5 sec to bring the knee to the floor. Stand up at normal pace.
C2. Single Arm High Pulls – 8-8-8-8, slower eccentric