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Components

Front Squat

Metcon

Settings

Workout

Functional Lower Body

Warm-up

Legs x2

200 M Run/ 10 cal Bike
10 Cossack Squats
20 Jumping Lunges
10 Situps

5 Min Full Leg Rollout with Roller

Applied Strength

Front Squat (5x5 )

Front Squat

5x 5 Tempo/ Banded Squats (Hip Circle Band above Knee)
@ %70

then
5 x 16

Reverse Elevated Stationary Lunges

on #45 plate

(R Leg 8/ L Leg 8)

Metcon (Time)

Burnout

100 jumping Barbell Squats

every break 5 cal AB legs only/ 50M Run/25 jumping jacks

into

100 walking Barbell lunges

every break 5 cal AB legs only/ 50M Run/25 jumping jacks

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