Who will workout today? Bob, Dave, Lacey, Nikki, Grace, and me.

General Warm Up
2 rounds
0:30 mountain climbers, foot to outside of hand
6 boot strappers
0:45 glute bridge
12 goblet squats
0:30/0:30 spiderman stretch

Front Squat Build Up
10 front squats, empty bar (10 lb db set)

3-3-3 (10 lb db set)
Front squats, building in weight to the first work set of the day

Work Out
every 3:00 for 21:00 (7 sets)
4 front squats with tempo
sets 1-2 42×1 tempo (0:04 down, 0:02 bottom, fast up, 0:01 top)
sets 3-4 31×1 tempo (0:03 down, 0:01 bottom, fast up, 0:01 top)
sets 5-7 normal speed

With Dumbbells (Grace and I did this one)
Option 1
Every 3:00 for 21:00 (7 sets) (10 lb set = 10, 10, 8, 8, 8  15 lb set = 10, 10)
6-10 dumbbell front squat, tempo 4xx4 = 0:04 down, fast bottom, 0:04 up, fast top

Accessory Work
4 rounds not for time
8/8 bulgarian split squat (0:03 lowering phase) (8/8, 6/6, 6/6, 8/8)
0:30/0:30 star plank (could not do star plank, did a side plank)

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