2015-10-12 Front Squats

Meet downstairs at 1610 hours

Warmup:

Plank for 30 seconds
Jump Rope for 30 seconds
Plank for 1 minute
Jump Rope for 1 minute
Plank for 2 minutes
Jump Rope for 2 minutes
Plank for 1 minute
Jump Rope for 1 minute
Plank for 30 seconds
Jump Rope for 30 seconds

Spend 1 minute at the bottom of the squat

Strength:

Front Squat  5, 5, 5, 5, 5

Met Con:

In pairs, set up the bar and do the following work one at a time.  Set weight at a weight where the athlete can do at least 12 reps in this format.

Every 10 seconds 1 rep til you can't do any more...

Press

Bent Over Row