Monday, November 13th 2022

WARM UP

1:00 Wall Sit

2 Sets

-16 Walking Lunges

-8 Spanish Squats

-8 Kip Swings

Into

Banded Front Rack

Banded Hip Distractions

Banded Ankle Distractions

then

Barbell Front Squat Warm Up

-5 Pause

-5 1 1/4 FS

-5 FS

STRENGTH

4 Sets

4 Front Squat

:03 Descent + :01 pause in hole

2:00 rest b/t

*start moderate and build a bit, tempo is more important than weight

GET FIT

10x

6 TTB (Rx+10)

6 DB Squats @ 2×50/35

4 Burpees to 6″

*15min CAP