The week went by so fast. Guess that’s what happens when you end up being so busy!

Who will be here today? Bob, Jeff, Nikki, Lacey, Heather, Grace, and me.
I was close…Bob, Jeff, Nikki, Lacey, Reanna, and me.

Front Squat Warm-Up
On an air bike or rower, complete 5 intervals of: (bike)
0:50 easy
0:10 hard

2 rounds
Kettlebell Front Rack Warm-Up
5/5 half kneeling windmills (8lb db)
5/5 arm bar with press (8lb db)
5/5 quadruped rotations
5/5 half kneeling halos (8lb db)

15 Squat Therapy squats
Use a 31×3 tempo for all reps (no weight)
*0:03 down, 0:01 bottom, fast up and a 0:03 top

Front Squat Build-Up
3 reps of the following: (8lb db set)
1 slow front squat + 1 pause front squat + 1 front squat , empty barbell

4 sets of 1 pause squat + 1 front squat increasing load each set 8 lb db set)

Workout
Every 2:00 for 10:00 (5 sets)
1 paused front squat + 1 front squat (5 +5 with 8lb db set)

Notes
use dumbbells for same movements

Transition
reduce weight for part 2
move all barbells from racks to floor

Workout Part 2
For time 6:14
42 sit-ups (20 abmat couch sit-ups)
21 front squats (8lb db set)
30 sit-ups (20 abmat couch sit-ups)
15 front squats (8lb db set)
18 sit-ups (9 abmat couch sit ups)
9 front squats (8lb db set)

*sit-ups reduce reps if volume is excessive, 31, 20, 9
*use dumbbells for front squat

Accessory Work & Recovery
1:00/1:00 foam roll quads
1:00/1:00 foam roll glutes

Great workout for a Friday. Have a great weekend everyone!

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