WARM-UP
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Step Ups
*Rounds 3 and 4 athletes can perform 6 box jumps
STRENGTH
FRONT SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Box Jumps
10 DB Up-Down
(Score is Time)
Goal – Get after these heavy Squats today! Big sets or unbroken in the workout. Make sure to find appropriate adjustments as needed.