"Front Squat"

motivational9 (Used).jpg

Warm Up (NFT):

  • Row 500m

Then...

EMOM for 9 Min:

  • Jump Rope (45 sec)
  • Plank (45 sec)
  • Paleo Chair (45 sec)

Then...

  • Frog Pose (1 Min)
  • Front Rack Hold (1 Min)

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

  • Front Squat
    * In 5 sets, work up to a heavy 3 *
    * Increase weight each set *

Met-Con (10-1):

  • Chin Up
  • Goblet Squat (53/35/25)
  • Ball Slam (50/30/20)

Cash Out (5 Rounds):

10 Reps each move:

  • Sit Ups
  • Crunches
  • Straight Leg Sit-Ups
  • Leg Raise
  • Russian Twist
    * 1-minute rest between rounds *

Mobility (NFT):

  • Cobra
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Foam Roll