WEDNESDAY 140813 Front squat 2 x 5 – Same weight across sets. Increase from last week if you got through all your sets and had no form issues. EMOTM for 10 minutes: Ring dips – Choose an amount of reps to perform each minute that is below maximum and will allow consistency each round. Scale to push-ups if dips aren’t possible. Good form and control is key here not just range of motion. Maintain hollow position. 3 Rounds performing each round for time of: 40 metre prowler push Record results / post to comments.