Strength
Front Squat (3)
3 sets of 10 reps
First Set At 50%, then 60%, then 70%
– Then –
5 sets of each/alternating movements
30 sec work/30 sec rest
Front Squat (115/75)
Row for Calories
Example: Front squat for 30 seconds (AMRAP), rest 30 seconds, Row for Calories for 30 seconds, rest 30 seconds = 1 set.
Front Squat (3)
3 sets of 10 reps
First Set At 50%, then 60%, then 70%
– Then –
5 sets of each/alternating movements
30 sec work/30 sec rest
Front Squat (115/75)
Row for Calories
Example: Front squat for 30 seconds (AMRAP), rest 30 seconds, Row for Calories for 30 seconds, rest 30 seconds = 1 set.
Warmup.
500 m run / 400 m row
10 air squats
10 front squats (PVC)
10 pass throughs
Baby elephants (wall to wall)
Hamstring mobility with Bands (20 secs each leg)
10 seconds hang from the pull-up bar (practice kip swing)
10 leg raises from the pull-up bar (Practice Toe to Bar kip swing)
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