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 (5-5-5)
40%
50%
60%
Add 10# to latest 1RM then use 90% to establish working weights
Metcon (Time)
50/35 Calorie Bike
25 Front Squats 175/115
25 Burpee Box Jump Overs 24/20