Warm-up
Hold bottom of Air Squat for 1 minute
2 Rounds
30s Side Plank each side
30s Single Arm Plank each side
30s Rest
Hold bottom of squat with bar on knee 1 minute
Front Squat Technique
Front Squat (5-3-1+)
75%
85%
95%
Add 10# to latest 1RM then use 90% to establish working weights
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
50 Double Unders
10 Toes to Bars
10 Pullups