Skill: Front Squat


Workout Part 1

Every 3:00 for 3 sets

5 Front squats

Build to a near max front squat for 5 reps. The first set should be challenging but allow for athletes to build and peak on set 3.

Workout Part 2

5 Rounds for time:

20 Wall ball shots (20lbs/14lbs)

25 Abmat sit-ups

This workout is lightly loaded and will be very demanding on lower body and trunk stamina. Faster athletes will complete this workout in under 10:00 and all athletes should be capped at 15:00. Attempt unbroken sets on the wall ball.