DYNAMIC WARM-UP
1 set:
30 high knees in place
30 butt-kickers in place
2 Samson lunge stretches (:05/side)
10 alternating Samson lunges

1 set:
30 high knees in place
30 butt-kickers in place
2 Cossack squat stretches (:05/side)
10 Cossack squats

1 set:
:30 alternating scorpion stretch
:30 hand release knee push-up

FRONT SQUAT REVIEW
3-5 hands-free front squats Using a PVC, keep the hands above the PVC and slowly descend to the bottom.
2-3 front-squat initiations Hips push back, knees push out, then cue athletes to lift the shoulders and elbows without moving the legs.
2-3 front squats to above parallel Squat to just above parallel and cue athletes to push the knees out and lift the shoulders/elbows without moving the legs.
5-8 front squats Full depth and cue athletes to lift the shoulders/elbows in the bottom without standing up.
5-8 front squats Keep the tip of the elbow pressing up above the bar for the entire squat.

FRONT SQUAT BUILDUP
1 set:
10 front squats
8 front squats
7 front squats
5 front squats
– Rest 1:00 between sets and build in load to 5 reps at workout weight.

GHD SIT-UP REVIEW
1 set:
5-10 sit-ups (GHD or weighted)

MINI ROUND
2 sets:
5 sit-ups (GHD or weighted)
3 front squats (workout weight)

RX

For time:
42 GHD sit-ups
21 front squats (125/185 lb)
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats

INTERMEDIATE

For time:
21 GHD sit-ups
21 front squats (95/135 lb)
15 GHD sit-ups
15 front squats
9 GHD sit-ups
9 front squats

BEGINNER

For time:
21 sit-ups
21 front squats (55/75 lb)
15 sit-ups
15 front squats
9 sit-ups
9 front squats

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg