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
5 rounds for time
21 kettlebell swings
200 m run
15 minute cap
Choose a kettlebell you are fairly comfortable with for today’s workout. You’ll be going back and forth between a big set of swings and a short run for five rounds. Try to get your swings done in 2-3 sets even once you are fatigued. Have fun and happy Friday!
standard: 20/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.
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