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4/17/23 front squat 5x5

Warm up

1 minute bike

30 second squat hold-get comfortable


3 rounds

5 db goblet squats

5/5 single arm db row

10db good mornings


Front squat

Work up to 70% of your heavy 2 or

Build a heavy 7

Conditioning ABAC

A-3 minute cap


Double kb rows 53s/35s

Hand 2 hand swings 53/35

B-Every other minute x 4

5 front squats (70-80%) rd 4 max reps

20 second L sit

C-Air squats-With vest

1 minute max reps


Every other minute x 4

70% for time

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