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4/17/23 front squat 5x5

Warm up

1 minute bike

30 second squat hold-get comfortable

then

3 rounds

5 db goblet squats

5/5 single arm db row

10db good mornings


Strength

Front squat

Work up to 70% of your heavy 2 or

Build a heavy 7


Conditioning ABAC

A-3 minute cap

12-10-8-6-4-2

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

Then

Every other minute x 4

70% for time

 
 
 

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