21 Jan 2024

A.  5 Minutes of Front Squat Instruction and Practice + 5-7 Minutes to build to 70% 1RM

B. Every 2:30 for 12:30 (5 Sets): 5 Front Squats
Set1: 70% 1RM
Set2: 70-75% 1RM
Set3: 75% 1RM
Sets4-5: 77%+ 1RM

C. EMOM 12 Alternating Minutes:
Min1: 10 DB Bench Press
Min2: 30s Banded Side Steps (15s each direction)
Min3: Athlete’s choice - any movement any rep count

Scores = Heaviest 5- Rep Front Squat, DB Bench Press Weight