STRENGTH (16 min)
Every 2 min for 8 sets:
2 tempo/pause front squats (15×3)
*aim for 65-75%+ across all sets
*5 sec pause in the bottom, rest as needed at top
(Score: Weight)
WORKOUT (16 min)
16 min EMOM:
Min 1: 20/15 cal row
Min 2: max wall balls (20/14)
(Score: lowest wall ball reps in a minute)