"Continuing the Front Squats"

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Warm Up (NFT):

  • 400m Jog
  • Frog Pose (1 min)
  • Siderman Complex
  • Hip Swings (10/10)

Strength (5 x 5):

  • Front Squat
    * Complete 5 Strict Chin Ups OR Ring Rows during rest *
    * Try adding weight from last week *

Met-Con (5 Rounds):

  • Rounds 1,3,5:  200m Row & 15 KB Swings (53/35)
  • Rounds 2,4:  200m Run & 15 KB Swings
    * Try sprinting during the run *
    * Post your fastest row and run round *

Mobility (NFT):

  • Ankles/Calves
  • Adductors/Groins
  • Triangle
  • Couch Stretch
  • Banded Shoulder Distraction
  • Foam Roll (Lats, Hot Spots)