Pre-Workout Skill Work: 2 rounds:
Burgener warm-up with a PVC pipe or empty barbell
Build Up: 4 sets:
3 front squats
– Build to 70%+ of 1-rep-max front squat.
– Rest 1:00 between sets.
WOD: Front squat
3-3-3-2-2-1-1
Intermediate: Front squat
3-3-3-2-2-1-1 (same as Rx)
Beginner: Front squat
5-5-5-5-5-5-5
Home Workout: 7 sets:
5 tempo double-dumbbell front squats
– Perform with a :05 lower + :05 hold in the bottom + :05 ascent.
Cool down: 1 set:
1:00 couch stretch/side