Who will be working out on this Friday? Bob, Nikki, Lacey, Grace, and me.

General Warm-Up
3:00 row or bike easy (bike)

2 round
30ft/30ft banded monster walk variation, lateral only
0:30 glute bridges
0:30 wall sit
0:30 squat with hand reaches

Skill and Build-Up
Back Squat Prep
Review how to use the squat rack

Minimal Equipment
Dumbbells
Every 3:30 for 10:30 (3 sets)
1:00 max rep dumbbell front squat or goblet squat (10 lb set, 15 lb set, 15 lb set)

Workout
For Time
21 front squats
200m run
15 front squats
200m run
9 front squats
200m run

Minimal Equipment
Dumbbells  7:03
21 dumbbell front squats 10 lb set
200m run  bike 1:15
15 dumbbell front squats  10 lb set
200m run  bike 1:15
9 dumbbell front squats  10 lb set
200m run  bike 1:15

Cool Down
2 rounds
0:45/0:45 couch stretch
0:30/0:30 side plank

Good workout today – have a great weekend!!

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