I hope everyone is enjoying their Sunday! Here’s the workout for Monday, August 11 2014

Tier 1, 2, and 3
You have 21 minutes to complete the following:

Warm up to 70-75% of your 1RM Front Squat and then
Front Squat 10-9-8-7-6-5-4-3-2-1
Strict Pull-Up 1-2-3-4-5-6-7-8-9-10 (band, no band, chest to bar)

Here’s an example:
10 Front Squats + 1 Strict Pull Up (band, no band, chest to bar)
9 Front Squats + 2 Strict Pull Ups (band, no band, chest to bar)
8 Front Squats + 3 Strict Pull Ups (band, no band, chest to bar)
7 Front Squats + 4 Strict Pull Ups (band, no band, chest to bar)
You will always complete 11 reps per set, with your final set being 1 Front Squat + 10 Strict Pull Ups (band, no band, chest to bar)

*Tabata – Handstand Hold (wall) or Handstand Hold (free)

*Complete 2 rounds of the following:
800m Run + 40 Wall Balls (20/14)

The lady in the picture is Jo-Ann Aita, the wife of Max Aita. I hear she eats front squats for breakfast, lunch, and dinner. Thank you to EVERYONE that joined us this weekend for the weightlifting seminar with Max Aita. He was very impressed with the group…I think!