"Hit A Heavy Front Squat"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Down & Back:

• High Knees
• Butt Kicks
• Kick Outs
• Floor Sweeps
• Side 2 Side Squat
• Lateral Shuffle

3 Rounds (NFT):

• 5 Wall Squats
• 5 Air Squats
• 5 Goblet Squats
• Paleo Chair (20 sec)

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Performance

Strength (1RM):

• Front Squat
  * Take 5-7 sets to work to a heavy 1 *
  * Post weight to wall *

Met-Con (EMOM For 16 Min):

• Calorie Row (15/12)
• 20 American KB Swings (53/35)
• 200m Run
• 15 Goblet Squats (53/35)

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Fitness

Strength (5 x 5):

• KB Goblet Squat
  * Work up as heavy as you can *

Met-Con (EMOM For 16 Min):

• Calorie Row (12/10)
• 20 Russian KB Swings (35/25)
• 200m Run
• 15 Goblet Squats (35/25)

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Cash Out (1 - 10):

• Sit Up
• Russian Twist
• Crunch

Mobility (NFT):

• Banded Hip Distraction
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Seated Front Fold
• Lizard Pose
• Straddle
• Saddle
• Banded Shoulder Distractions
• Foam Roll

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Express

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Down & Back:

• High Knees
• Butt Kicks
• Kick Outs
• Floor Sweeps
• Side 2 Side Squat
• Lateral Shuffle

Met-Con (EMOM For 16 Min):

• Calorie Row (12/10)
• 20 Russian KB Swings (35/25)
• 150m Run
• 15 Goblet Squats (35/25)

Cash Out (1 - 10):

• Sit Up
• Russian Twist
• Crunch

Mobility (NFT):

• Banded Hip Distraction
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Seated Front Fold
• Lizard Pose
• Straddle
• Saddle
• Banded Shoulder Distractions
• Foam Roll