Warm Up
Foam roll Quads and Lats

3 rounds
50 Single/Double unders
15 Jump squats
20s Dead hang each arm

Demonstration
5 minutes
Demonstration of the Front squat
– Elbows high
– Shoulders over hips
Strength
FRONT SQUAT
Front Squat E2MOM

4×7 reps @ 65% of 1RM

*Controlled reps

Metcon
CF.18.10.24
4×3 minute rounds
30 American KB swings
30 KB lunges
ME Medicine Ball sit ups
1 minute rest

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