EMOM 21 Minutes

First Minute: Front Squat 5 reps 80-83% of 1 rep

Second Minute: Strict Pull Up 7 reps

Third Minute: 10 Strict Push ups* or a Dumbbell bench press on med ball 10 reps.

*Strict push up: Slow and Controlled, no bouncing chest, always touching chest and locking out arms.

If the reps for the pull ups and push ups becomes too many to handle in a minute, then back off on quantity and focus more on QUALITY.