WARMUP:
3:00 Bike
Then
2 Rounds:
10 Long Step Lunges
10 Bootstrappers
30’ Duck Walk
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
FS Prep: 5 Reps each:
Tempo ½ FS (33X1) / Tempo FS (33X1) / Front Squat
Then – add light weight
Tempo FS (33X1) / Tempo FS (13X1) / Front Squat
STRENGTH/SKILL WORK:
5-5-5 Front Squat
Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+*
*5+ = athlete performs max reps at that weight with the goal of at least 5.
WORKOUT:
3 SETS*:
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)(75/55)
14/12 Cal Bike
REST 1:00
*3:30 CAP ON EACH SET
COOLDOWN:
1:00 Couch Stretch – each leg
1:00 Downward Dog to Upward Dog