A.
Three sets of:
Front Squats x 8-10 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B.
Three rounds for time of:
400 Meter Run
30 Air Squats
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An oldie but a goodie! Those front squats are brutal, crazy volume. I like to mix this WOD in with my MMA workout, https://themmaguru.com/mma-workout-at-home/
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A. 65# Front Squat; 25# Dumbbell Row
B. 6:51