community. fitness. results. Welcome to Vital performance fitness.

MONDAY - 1.20.20

LIFT 
Front Squat 
18:00 Window 
5x5 Front Squat @ 30x0 Tempo
(:03 down, :00 at the bottom, up, and :00 at the top)
Immediately into 
5 Sets 
Pulling Options 
Option 1) 6 Strict or weighted Chin Ups 
Option 2) 6 Supine grip rows / Ring Rows/Jumping Chin Ups 

METCON
Tabata Cals Bike
1:00 Rest 
Tabata Front Squat 45/35 
1:00 Rest 
Tabata Pull Ups  

Tabata :20 Work :10 Rest x 8 Rounds = 4 total Minutes 
Score = Total Reps
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