SAT 6/9/18 -Strength- Front Squat –

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walking Lunge
Side Lunge
1 Min Pride Squat
10 Goblet Squats
-Then-
Empty Bar Work
Front Rack Elbow Raises
Front Rack 10 sec Pride Squat (5 Reps)
Front Squats (5 Reps)
2 Rounds

Front Squat
1 x 10
1 x 7
1 x 5
5 x 3 with a 3 second pause at the bottom

Hamstring Raises (with weight if possible)
3 x 10

GHD Sit ups
3 x 10

Back Rack Walking Lunge
3 x 10