"Front Squats"

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Be smart in your approach with the heavier barbell lifts. If you did yesterday’s workout, your legs are probably tight. Spend some extra time getting loose and smashing if you need to. Listen to your body and use the weight that is right for you. Let’s just make sure we get the reps in today.

Warm Up (NFT):

  • 250m Row


EMOM For 9 Min:

  • 1) 20 Mountain Climbers on Sliders
  • 2) 35 sec. Paleo Chair
  • 3) 30 Double Unders (60 Regular Jump Rope)


  • Spiderman Complex
  • Foam Roll Hips
  • Banded Hip Distraction

Strength (3-3-3-3):

  • Front Squat
    * Warm up properly and slowly increase in weight *
    * Work up to a heavy set of 4 and do 3 sets there *

Met-Con (10 Min AMRAP):

  • 20 Walking Lunges w/ Plate Locked Overhead (25/10)
  • 20 Med Ball Sit Ups (20/14)

Cash Out (1 Min Max Reps):

  • Scissor Jumps

Mobility (NFT):

  • Couch Stretch
  • Banded Shoulder Distraction
  • Pigeon Pose