20260204

Feb 4

Front Squat Strength & Conditioning

Warm Up: 3 Rounds
5/5 Lateral Lunges
10 Goblet Squats w/ Pause
8 Push Up to Downward Dog
6/6 Banded Side Steps

2 Rounds:
12/12 Alt. Bird Dogs
10 Cat Cows
10 Hollow Rocks

1 Round:
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Jump Squats

A: Barbell Front Squats - 4x4@70-75%
*rest 2:00 b/t sets

B: Weighted Pull Ups - 4x6-8

C: Farmers Carry - 3x40m @ Heavy AF.

D: AMRAP12
8 DB Thrusters (50/35)
10 Burpee Box Jump Overs (24/20)
12 Sit Ups

20260205