Front Squats, Calf Raises, & Metcon

Warm-Up:

200m Run/Row

10 Inchworms

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 & Calf Raises

Option 1 > 3 Months

Complete 3 sets of: AHAP Front Squats

8-6-4 AHAP Front Squats

Rest 2-3 minutes between sets


Complete 3 sets of 10 reps of Calf Raises (both feet together) 10/15

One DB in each hand.

Rest 1-2 minutes between sets


Option 2 < 3 Months

Complete 2 sets of:

8-6-4 AHAP Front Squats

Rest 2-3 minutes between sets


Complete 3 sets of 10 reps of Calf Raises (both feet together) 5/10

One DB in each hand.

Rest 1-2 minutes between sets


Option 3 < 1 Month

Complete 2-3 sets of: (Focus on Form)

8-6-4 Front Squats 25/45

Rest 2-3 minutes between sets


Complete 3 sets of 10 reps of Calf Raises (both feet together)

No Weight

Rest 1-2 minutes between sets


Section 2 : Metcon

Option 1 > 3 Months

AMRAP in 10 minutes (As Many Rounds As Safely Possible)

400 m Run/Row

20 Box Jumps

Option 2 < 3 Months

AMRAP in 8-10 minutes (As Many Rounds As Safely Possible)