Warm-up & Mobility: 15 Minutes
Skill/Strength: Work on achieving your best front rack positions and then perform Front Squats – 3-3-3-3 increasing in weight. The performance group should work to a heavy set; the fitness group should work on form with a moderate load.
Conditioning: “Bite sized”
Tabata intervals (20 seconds of all out effort followed by 10 seconds of rest) for total reps of –
- Squat
- Row for calories
- Sit-ups
- KB Swings*
*Performance group use 30/24k, Fitness group use 24/16k or less
