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