ky front squatFront squat, find 10 rep max
Work up to something you can handle for 10 reps with minimal deviations in form and only one breathing cycle at the top of each rep (stand, breathe out, breathe in, squat).


Not for time, partition reps as you see fit*
Run a total of at least 600m
One-handed farmer’s walk for at least 60m per hand
One-handed waiter’s walk for at least 60m per hand

*You may choose to perform the above mentioned work in one set (600m run, 60/60m farmer’s walk, 60/60m waiter’s walk) or in three sets (3x 200, 20/20m farmer’s walk, 20/20m waiter’s walk) or any other combination that time and your imagination allows.