Front Squats & MetCon

Warm-up:

200 M Run/Row

20 Glute Bridges (Slow Count)

2:00 Cumulative Plank

Resistance Band Chest/Shoulder Mobility

15 Overhead Squat Drill (With PVC or Resistance Band)


Main Workout: To be completed in 2 Sections

Section 1: MetCon

Option 1 > 3 Months

AMRAP in 10 Minutes

5 Burpee Pull-ups

5 Burpee to KB Cluster 25/35


Option 2 < 3 Months

AMRAP in 8 Minutes

5 Burpee Pull-ups

5 Burpee to KB Cluster 15/25


Option 3 < 1 Month

AMRAP in 5-6 Minutes

3 Burpee Pull-ups

3 Burpee to KB Cluster 10/15


Section 2: Front Squats

Option 1 > 3 Months

5 - 5 - 5 Reps of AHAP Front Squats

Option 2 < 3 Months

5 - 5 - 5 Reps of Front Squats 65/85

Option 3 < 1 Month

5 - 5 - 5 Reps of Front Squats 25/45


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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1/2 Specter+Box Jumps

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