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Components

Front Squat

Metcon

Settings

Workout

**Heavy 3 Week**

Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Front Squat ((25 Minutes) 5 x 3 @ the same load )

Over 8-10 Minutes, build to 85-95% of your 1 RM Front Squat. Then, Complete 5 x 3 at the same load.

Metcon

Metcon (Time)

For Time:
800M Run
60 Air Squats
40 Pull-ups
20 Burpees to a 1ft target

Want to see some of these movements in action? Check out our .