Front Squat (5x2 @60-70%%) Tempo Squat 3-2-0 *The First Number – refers to the lowering (eccentric) phase of the lift. *The Second Number – refers to the amount of time spent in the bottom position of the lift. *The Third Number – refers to ascending (concentric) phase of the lift. Teams of 3 5000m Bike Erg 150 T2B * 1 Partner Hangs from Pull Up Bar * Max Distance Bike Erg 20 min Time Cap