WARM UP
Squat Warm Up

WORKOUT

Front Squat (5 x 5 (Every 2 Min for 10 Min))

Rest 2 Min Before Chin Up Portion.

Front Squats should be heavy, take 10-15 minutes to build up to 80-85% of your 1RM, then keep the load the same for all 5 working sets.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Every 30 Seconds for as long as you can last (up to 10 Min)
3-5 Unbroken Chin Ups

Score is total reps when you can no longer keep up your unbroken sets.Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes!

For the chin up you will use a supinated grip, meaning palms facing toward you. So use that same grip even if doing bent rows, ring rows etc.

Keep the movement strict and maintain engagement through your abs the whole time!