Warm Up
2:00 Banded Front Rack Stretch
-into-
8 min AMRAP
30 sec single unders
5 Light Double DB Front Squats (2 sec down + 2 sec hold in bottom + explosive up)
10 Light Double DB Strict Press
5 Dead bugs (each side)
– into workout prep –
Warm Up to working Front Squat weight
2:00 Banded Front Rack Stretch
-into-
8 min AMRAP
30 sec single unders
5 Light Double DB Front Squats (2 sec down + 2 sec hold in bottom + explosive up)
10 Light Double DB Strict Press
5 Dead bugs (each side)
– into workout prep –
Warm Up to working Front Squat weight
Front Squat 8×2 @80%
– Complete a set every 90 seconds –
* Use same weight for all 8 sets
Dirt Off Your Shoulder
5 Rounds
50 Double Unders
10 Double Dumbbell Thrusters (50s/35s)
Accessory
3 Sets
3 KB turkish get ups (each side – light/moderate)
10 Single Arm Kettlebell RDL (each side)
15 weighted single leg glute bridge (each side – light weight – elevate foot on floor)
Front Squat 8×2
– Complete a set every 90 seconds –
* Use same weight for all 8 sets
Dirt Off Your Shoulder
5 Rounds
(3 rounds for those who are new)
50 Double Unders or 100 single unders
10 Double Dumbbell or Med ball Thrusters
