Front Squat
3-3-3-3-3

Week 2 of front squats. Lowering the reps to sets of 3 so we should see weight go up from last week. We aren’t worried about any PRs but simply moving heavy weight for challenging sets across all work sets. Goal is no failed lifts. Adjust loading as necessary to accomplish this which means weight may stay the same or fluctuate a bit. Rest 2-4 mins between each work set.

THEN-

6 rounds, each round for time, of:
8 Alternating Front Rack Lunges, 135/95 lbs
8 Push Press, 135/95 lbs
Shuttle Run, 40 m
Rest 1 min
NOTE: Shuttle Runs – 2x 10 m down and back

This is an interval work out with a 1 min rest between each round which means we want you pushing the pace. Loading on the barbell is something that should allow you to go right from the alternating front rack lunge into the push press although it will be unpleasant. This should be true for at least the first 3 rounds of the workout. If you need to break between it should be a short one. The shuttle run is in 10 meter increments which means your turn is going to be key in keeping a quick pace. Try to accelerate out of each turn to keep your speed up.

Post Work
1-2xs:
2min per side Standing Pigeon Stretch
10ea Half Kneeling Thoracic Rotation w/ a :01sec pause in each direction