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Components

Front Squat

Foundations Day 13

Settings

Workout

Monday

Warm-up

Strength

Front Squat (build to a heavy set of 3 reps)

increase weight each set.
can swap out back squats or goblet squats if range of motion is short or if other class is using the racks.

superset

with pushups 5x10
if can do 10 easily, increase difficultly by adding weight or by doing deficit pushups.

Metcon

Foundations Day 13 (Time)

4 Rounds:
250m/200m Row
10 DB Thrusters (weight light enough to be UB)
10 Slambslls
-rest 2min after each round-

Take full recovery between rounds. Sprint to finish each round.

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Whiteboard:

Monday, August 30, 2021