Warm Up
1:00 banded front rack stretch (each side)
-into-
7 min AMRAP
20 singles unders
5 v-ups
5 bent over DB rows (each side)
5 step back lunges (each side)
– into workout prep –
Warm Up to working Front Squat weight
1:00 banded front rack stretch (each side)
-into-
7 min AMRAP
20 singles unders
5 v-ups
5 bent over DB rows (each side)
5 step back lunges (each side)
– into workout prep –
Warm Up to working Front Squat weight
Front Squat 5×1
* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.
-New set every 2 minutes-
I am Groot!
10 minute Amrap
10 Pull Ups
15 Sit Ups
@12:00
10 minute Amrap
16 Dumbbell Front Rack Step Back Lunges (50s/35s)
32 Double Unders
Accessory
3 sets
1:00 Side Plank R/L
10 Lateral Box Step Up R/L
20 Hip Extensions
