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Equipment needed:
–Bike, Rower.
–Jump Rope.
–Ropes for climbing or pull up bar space.
Dynamic Warm Up 1x :30-:45sec ON for each movement:
–Jump Rope (any variation)
–Cobra to Downward Dog
–Roll Over V Sit
–Jump Rope (any variation)
–Toe Touches
–Sky Reach
–Jump Rope (any variation)
–Spiderman
–Sampson Lunge
DB Front Squat Specific Warm Up 1x:
–5 Front Squats @ quarter depth
–5 Front Squats @ parallel depth
–5 Front Squats @ full range of motion
AMRAP 30 min:
3 min Row, Bike for Calories
50 Double Under
7 DB Front Squats (50/35)
9 Strict Pull -Ups or 1 Legless Rope Climb
AMRAP 30 min Scaled Version:
3 min Bike/Row or Calories
70 Single Under
5 DB Front Squats
9 Body Row
AMRAP 30 min Minimal Gear Version:
3 min Run for Distance
50 Double Under
5-7 Dumbbell Front Squat
9 Strict Pull Up
AMRAP 30 min Bodyweight Version:
3 min Run for Distance
50 Toe Taps or Lateral Hops
18 Alternating Front Foot Elevated Reverse Lunge
9 Table Row or Backpack Bent Over Row
//Increase the weight on the Front Squat with each round.//
Optional Accessory Work:
2 Rounds For Quality:
–12ea Single Arm DB Row
1 Round:
–Accumulate 75 reps of a Banded Press
