"Heavy Front Squats Again"

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Warm Up (3 Rounds):

  • 30 Jump Rope
  • 20 second Hollow Body Hold
  • 10 Lunges (5/5)

Then...

3 Rounds (NFT):

  • Banded Lateral Walk (10/10)
  • 20 second Paleo Chair w/Band at Knees
  • 5 Strict Pull Ups

Strength (Every 3 Min For 15 Min):

  • Front Squat (5 Reps)
    * Use 75-80% of 3RM from last week *

Met-Con (3 RFT):

  • 400m Run
  • 21 KB Swings (53/35)
  • 12 Burpees

Mobility (NFT):

  • Couch Stretch
  • Triangle
  • Pigeon Pose
  • Internal Hip Mobility
  • Ankles/Calves
  • Foam Roll (Lats, Hot Spots)