WARM-UP
Foam Roll
1:00 Upper Back/Lats
1:00 Right Quad
1:00 Left Quad
Into...
2 ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches
Into...
2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats
EXTENDED WARM-UP
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets- (Score is Weight)
WORKOUT
FOR TIME*
18-15-12
Front Squats (40/30)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (60/40)
25-25-25
Sit-Ups
-Rest 2:00-
2:00
Max Front Squats (40/30) (Score is Time)**
*Bar comes from the ground.
**Score is time including the first 2:00 rest.
Subtract the reps completed as seconds from the time.
Do not add in the second 2:00 rest.
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads + IT Bands (No measure)