Front Squat 1.1

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Front Squat (5 𝐱 10)

◭ Decide your front rack position with Coach.

◭ Brace Core HARD…Every Rep!

◭ Drive up Chest and Elbows from hole.

◭ Start with weight from last weeks 5×10.
◭ 14 DB Medball Smash FloorPress

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Asymmetric Ladder (Time)

◭ 21-15-9

∎ Pistol Squat [Right]

∎ DB Snatch [Right]

∎ Jackknife [Right]

∎ Single Leg Bound [Right]

∎ Heavy DB Side Bend[Right] [3-0-3]

Then Repeat on Left

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◭ Finisher [Optional]

∎ 10 Pushups

∎ 10 DB Clean and Press

∎ 10 Manmakers [Snatch Weight]