14 01 15 – Front squats

From the Blog

14 01 15 – Front squats

Warm up:

  • 1 min jog
  • 20m inch worm
  • 1 min jog
  • 40m broad jump

 

Mobility:

  • banded hip stretch
  • shoulder smash

 

Technique – Front squat

  • 5-5-5-5-5 70% -80% 1rm fs

 

Metcon:

A: 3 mins

  • 25 wallball shots 9/6kg
  • AMRAP pull ups

 

B: 3 mins

  • Row 250m
  • AMRAP push ups

 

C: 3 mins

  • 25 GHD back extension
  • AMRAP TTB

 

D: 3 mins

  • 25 AKBS 24/16kg
  • AMRAP burpees