DYNAMIC WARM-UP
1 set:
:40 plate hops
:40 spiderman hold (:20 per side)
:40 air squats

1 set:
:40 plate hops
:40 spiderman reach and turn (:20 per side)
:40 counter-balance squats

1 set:
:40 plate hops
5 counter-balance squat hold (:10 hold per squat)

FRONT SQUAT REVIEW
PROGRESSION FOCUS
5 segmented front squats Have athletes pause at halfway and the bottom. Cue push-up.
5 paused front squats Have athletes only pause at the bottom of the front squat. Cue push-up.
5 front squats push the elbows up throughout the entire squat.

FRONT SQUAT WARM-UP
4-5 sets:
1-5 front squats

RX

For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

400-m front rack walk (65/95 lb)

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side