"Heavy DB Front Squat"

It’s Crunchfest week!! Be smart this week, if the body is feeling particularly beat up, take a day and do some rowing and foam rolling. There are going to be lots of new people in the Daily Workouts, so be sure to introduce yourselves!!

Warm Up (NFT):

  • Foam Roll (Hamstrings, Glutes, Quads)


  • Hip Swings (20/20)


5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull


EMOM For 9 Minutes:

  • 200m Run
  • Pillar Plank (40 seconds)
  • 20 Band Pull Aparts

Strength (5 x 5):

  • DB Front Squat
    * Work up to a heavy set of 5 and do 5 sets at that weight *
    * Not heavy enough DBs?  Switch to a BB *

Met-Con (EMOM For 9 Minutes):

  • Pull Ups/Ring Rows (15/10)
  • 20 Superman
  • Max Rep Push Ups

Cash Out (For Time):

  • 400m Row

Mobility (NFT):

  • Couch Stretch
  • Ankles/Calves
  • Chest Opener
  • Pigeon Pose
  • Foam Roll