A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single-Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs
Completed!!
Second time I have front squatted in about 7 months and almost no pain! Kept it at 115 lbs x 6 reps but happy to be using a barbell! Used 35 lbs for the SA Press.
I used 35 lbs DBs for the thrusters, did 8 strict pull-ups and did 10 box jumps. This is the first time I have done box jumps in about a year. I wanted to keep the volume low, which is why I only did 10.
Finished off the day with some GHR. Great day!