F.S. Supersets & B.R. MetCon

Warm-Up:

200m Run/Row

1:00 Plank

10 Single Leg Sit to Stand R

10 Single Leg Sit to Stand L

20 OH Squat Drill (Light Bar or PVC Pipe)

Down Dog to Runner's Lunge & Twist

Resistance Band Chest/Shoulder Mobility

Then,

Warm-up sets of progressively heavier Front Squats. 3-4 sets of 3-4 reps


Complete sections in order, as written


Section 1: Front Squats

Option 1 > 3 Months

Complete the following superset 3 x only resting after the superset.

8 AHAP Front Squats

1:00 of air squats

Rest 2-3 minutes between sets


Option 2 < 3 Months

Complete the following superset 3 x only resting after the superset.

8 Front Squats 45/65

1:00 of air squats

Rest 2-3 minutes between sets


Option 3 < 1 Month

Complete the following superset 2 x only resting after the superset.

8 Front Squats 25/45

30 seconds of air squats

Rest 2-3 minutes between sets


Section 2 : Metcon

Option 1 > 3 Months & Option 2 < 3 Months

Tabatas: Complete 8 rounds of 20 seconds of work followed, immediately, by 10 seconds of rest for each of the following exercises. Complete all 8 rounds of one exercise before beginning another. Rest 1 minute between each Tabata.

Alternating Waves Battle Ropes

Rowing

Situps


Option 3 < 1 Month

Tabatas: Complete 8 rounds of 10 seconds of work followed, immediately, by 20 seconds of rest for each of the following exercises. Complete all 8 rounds of one exercise before beginning another. Rest 1 minute between each Tabata.