Warm-up
Warm-up (No Measure)
3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)
into…
AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent
*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.
Strength
Front Squat (5×5)
5×5
Front Squat*
*Keep loading moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups
(Score is Rounds + Reps)
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