"Heavy Front Squat"

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Warm Up (NFT):

Down & Back Up:

  • 50 Jump Rope
  • 40 Mountain Climbers on Glider
  • 30 Air Squat
  • 20 Second Paleo Chair
  • 10 Lunges

Then...

3 Rounds (NFT):

  • Banded Lateral Walk (Down & Back)
  • 10 Bird Dogs (10/10)
  • Prowler OR Plate Push (Down & Back)

Strength (3,3,3,3,3):

  • Front Squat
    * Add 5 pounds to last weeks 3RM or Find 3RM *
    * Work up in weight with sets of 3 and try to add 5 more pounds on your last set *

Met-Con (2 Rounds):

  • 40 Jump Squats
  • 30 Strait Leg Sit Ups
  • 20 Hand Release Push Ups
  • 10 Chest 2 Bar Pull Ups
    * Scale moves as needed *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Banded Shoulder Distraction
  • Foam Roll