Push Press (4×4)
add 5-10 lbs to last workout, 3 sec pause at the top of each rep
Front Squat (4×4)
add 10 lbs to last workout, 3 sec pause at the bottom of the 1st & 3rd rep.
- 100m Sprint (50 Down + 50 Back)
- 12 Burpees
- 1:30 min rest
The goal is to maintain a high speed for the entire drill. 100% effort
What you will notice from this video is that there is a ping pong table in the background. So obviously playing lots of ping pong will give you a 500+ lb front squat.