Workout of the Day

<p>7s </p><p>Hip halo</p><p>Front squat warm up</p><p>2 sets</p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">2-3 Sets of </span><a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x No Hands Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x Pause Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x 1 + ¼ Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x In the Hole Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x tempo fs</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Front Squat @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Front Squat @ 6.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Front Squat @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Front Squat @ 7.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Front Squat @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Front Squat @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Front Squat @ 9.5/10 RPE</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21-15-9 (Female Cals: 18–12-6)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Calorie Assault Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Hang Power Cleans (135/95)</span><br>3 min rest <br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">21-15-9 (Female Cals: 18-12-6)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Calorie Assault Bike</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15-9-3</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Hang Power Cleans (185/125)</span><br> 9 min cap each set </p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dumbbell Bench Press @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Dumbbell Bench Press @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Dumbbell Bench Press @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Dumbbell Bench Press @ 8.5/10 RPE</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Clean Deadlift @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Clean Deadlift @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Clean Deadlift @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Clean Deadlift @ 8.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Clean Deadlift @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Clean Deadlift @ 9.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Clean Deadlift @ 10/10 RPE</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*No hook or mixed grip.</span></p>