20250616 - “Launchpad”

Training Session Focus: Front squat strength development and jump power.

Warm Up:
2 Rounds
10 Cossack Squats
5 Jump Squats
:30s Goblet Squat Hold
10 Banded Glute Bridges
3 Wall-Facing Squats (w/ pause at bottom)

Work:
1: Barbell Front Squat - 4x5@75%
2: DB Walking Lunges - 3x12/12
3: Sled Push w/ Drag - 4x30 yds
Superset x 4
DB Push Press - 5
High Box Jump - 3

METCON: For Time “Air Force”
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 OHS
20 Front Squats
Every minute: 4 burpees over bar; use 95/65lb BB

Cool Down:
Couch Stretch: 1:00 per side
Supine Twist - :30s per side
Pigeon Pose - 1:00 per side
Box Breathing - 3:00