Skill

Front Squat
1-1-1-1-1

Work up in weight for a heavy single front squat 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

6 rounds of 2 minutes on 1 minute off
4 pull-ups
6 kettlebell goblet walking lunge steps


Choose a weight that you can hold securely for the goblet walking lunges and settle in for six fast-paced, two-minute intervals. With a short rep scheme, the goal is to cycle through the work quickly and maximize your rest before the next round begins. To scale this workout, choose a lighter kettlebell or feel free to modify the pull-ups to ring rows.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24kg chest to bar, one arm overhead