"Front Squats"

Warm Up (5 Rounds/10 Sec. Each):

  • High Knee
  • Butt Kick
  • Jumping Jack
  • Push Up
  • Superman
  • Plank

Strength (3 x 5):

  • Front Squat
    * Work up to a heavy 5 and hit 3 sets at that weight *
    * Squat to a box if needed *

Met-Con (5 Rounds/30 sec. on/30 sec. off):

  • Lunge with DB w/ right arm
  • Lunge with DB w/ left arm
  • Chain Saw w/ right arm
  • Chain Saw w/ left arm
  • Plank w/ Lateral DB Movement
    * From a push up plank position, put a DB just outside of ribcage under your left armpit.  While holding the plank, reach right arm under and slide the DB to the left.  Continue back and forth for 30 sec. *
    * Use one DB for whole workout *