Front Squat 3.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Front Squat Drop Set (20 – 15 – 10 – 5 – 2)

◭ Start Light, Get Heavier

each set.

◭ If a weight is too heavy, lower the weight and restart the set.

◭ No racking weight mid-set.

◭ Brace your core, or else🔪
◭ 12 Vampire Sit-ups between sets

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Reps

∎ Bulgarian Split Squat Lunge [Each Side]

➜ 5s Hold ＋ 5 Reps

➜ [4/4, 3/3, 2/2, 1/1]

∎ 25 Outside IN Rope Circles

∎ 5 Negative TRX Curls

➜ 10 Regular

3x

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4 Lunge➜2 Press➜Sprint Complex (Time)

◭ DB or KB

◭ Down & Back

◭ Each run becomes longer than the last

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