Front Squats
Warm Up
General
3 sets
60 sec Bike or Row
30 sec Air squats
30 sec Curtsy lunges
Mobility
PNF Front rack mobility
5 reps per side
-contract 3sec
-stretch 3sec
Specific
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Cossack squats
– 5 x TTB timing drill
Strength
Front squat
Every 3 mins for 12 minutes
5 reps @ 65-75-75-70 %
Score: Weight
Scaling Options
Beginner
70% across all sets or RPE 7/10
Workout
6 rounds for time
14 TTB
14 DB Step up overs 2 x 22.5/15 KG
Score: Time
Scaling Options
Fit
14 Hanging Knee Raise
14 DB Step ups @ 1x moderate
SC
14 Toes to eye level
10 DB Step up overs 2 x 15/10KG
RX +
6 rounds for time
14 CTB
14 DB Step-ups @ 2 x 22.5/15 KG
Accessory
Core
3 sets 8/8 Banded Rotations/ Side
Rest 15 sec
30 Hollow body rock
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