OMEGAFIT Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Conditioning
3 Rounds:
1 Minute Wallballs (9/6)
1 Minute Alternating Dumbbell Snatches (22.5/15)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks
1 Minute Calorie Row
1 Minute Rest
Midline
3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat
Rest as Needed Between Sets.
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