DYNAMIC WARM-UP
2 sets:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate squats

SQUAT WARM-UP
3 sets:
5 pause KB front squats
– Use 2 KBs in the front rack.

FRONT SQUAT INSTRUCTION
PROGRESSION FOCUS
Hands-free front squat Use a PVC, hold the arms above the shoulders and slowly squat down with an upright torso.
Front squat Lift the shoulders up into the bar on the descent.
Speed front squat Maintain upward pressure with the shoulders & elbows while performing fast squats.

BUILD UP
3 sets:
5 front squats
– Rest 1:00-1:30 between sets.

RX

For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women

INTERMEDIATE

For time:
12-9-6-9-12:
Front squats (75/115 lb)
21-15-9-15-21:
Calorie row
– 15-10-7-10-15 calories for women

BEGINNER

For time:
12-9-6-9-12:
Front squats (55/75 lb)
12-9-6-9-12:
Calorie row

EMOM 6:
3 front squats
– From floor or rack.

1 set:
1:00 foam roll quads
1:00 couch stretch/side