Skill
Front Squat
3-3-3-3-3
Work up in weight for a heavy triple for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.
Workout of the Day
3 minutes of rowing for calories
3 minutes of front squats
3 minutes of rowing for calories
3 minutes of push press
You’ll be using the same barbell for the front squats and push press so choose your weight based on whichever is your weakest lift of the two. If there are more than nine people in your class plan to pair up to share a rower and alter the order of the workout so that one person starts on the front squats and one starts on the rower.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb