"Front Squats Again"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Complete (NFT):

  • 10 Burpees
  • 10 Push Ups
  • 10 Jumping Jacks
  • 10 Sit Ups
  • 10 sec Handstand Hold

2 Rounds (Complete):

  • Paleo Chair (30 sec)
  • Pigeon Pose (1 min per side)

Performance

Strength (3RM):

  • Front Squat
    * Try adding 5# from last week *
    * Max out on this is next week *

Met-Con (EMOM For 18 Min):

  • 20 Jump Lunges
  • Flutter Kicks (40 sec)
  • 20 American KB Swings
  • 20 Lateral Overs
  • 20 Rope Slams
  • Rest (1 min)
    * Every move is its own min *

Fitness

Strength (5 x 8):

  • DB Front Squat
    * Work up to your weight and do all sets there *

Met-Con (EMOM For 18 Min):

  • 20 Walking Lunges
  • Flutter Kicks (40 sec)
  • 20 Russian KB Swings
  • 20 Lateral Overs
  • 20 Rope Slams
  • Rest (1 min)
    * Every move is its own min *

Cash Out (2 Min):

  • Max Rep Weighted Foot Elevated Glute Bridge

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Dragon Pose
  • Triangle
  • Front Fold
  • Downward Dog
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Complete (NFT):

  • 10 Burpees
  • 10 Push Ups
  • 10 Jumping Jacks
  • 10 Sit Ups
  • 10 sec Handstand Hold

Met-Con (EMOM For 18 Min):

  • 20 Walking Lunges
  • Flutter Kicks (40 sec)
  • 20 Russian KB Swings
  • 20 Lateral Overs
  • 20 Rope Slams
  • Rest (1 min)
    * Every move is its own min *

Cash Out (2 Min):

  • Max Rep Weighted Foot Elevated Glute Bridge

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Dragon Pose
  • Triangle
  • Front Fold
  • Downward Dog
  • Foam Roll