Front Squats
4×4, 65%
every 90 sec
- set 1: Focus on Normal Tempo
- set 2: Focus on the Negative (downward phase)
- set 3: Focus on the slow upward phase
- set 4: Slow upward and the downward phase
For Time Ladder – 20 min cap
- 10-8-6-4-2
- Hang Semi Squat Cleans (185/125)
- Front Squats
- Burpee Box Jumps (24/20)
- Farmers Carry walk 70s/50s after each round
- rig to rig and back
- or outside —to fence and back
- or use Unit D from the lobby to back wall and back
- Farmers Carry walk 70s/50s after each round
Coaches: organize class so people have room to walk across the gym