Primer:
20 Banded Side Steps
20 Banded Forward / Backward Walks
10 Banded Glute Bridges
10 Banded Squats
60s Jumping Squats
60s Empty Barbell Strict Press
Front Squat Skills and Drills:
5 Zombie Squats | 30s Burpees
5 Front Squats | 30s Sit Ups
5 Pause Front Squats (2s) | 30s Burpees
5 One ¼ Front Squats | 30s Sit Ups
5 In the Hole Front Squats | 30s Burpees
3 Tempo Descent Front Squat (10s descent, no pause, fast up)
Mobility:
20 Ankle Rocks
60s Couch Stretch
Strength: Find a 1 Rep Max Back Squat:
Week 11 Day 1
Back Squats:
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103
Front Squats:
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 75%
Optional Fitness
250M Row +
15 Burpees +
15 KB Swings