Squat Day

(Compare to March 25, 2019)

Warm up: 400 m Run/Row 5 Minutes of Squat Drills *Wall Squat *Goblet Squat *Bar Squat *Pole Squat

Then Complete the Following: 5 X 5 X 5 sets of AHAP Back Squats

5 X 5 X 5 sets of AHAP Front Squats

*Complete all 3 sets of one exercise before beginning the next *Rest 3-5 minutes between sets *Begin with some practice sets to find what is YOUR AHAP (As Heavy As Safely Possible)

Cool Down: 3 Sets of 30 seconds each lower back and piriformis stretches

Post Weights to Comments


***Less than 3 weeks with us? Please scale the weight back to focus on form and safety.


YES! Extra Punches daily! Post on FB and/Insta #CF100daysofsummer @Thecommunityfit

And if you visit @Heroescoffee or @snacklabnwa- Tag them AND us for extra punches!

You can still participate in 100 Days Of Summer! Sign up HERE


No one should burp alone.

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