Front squat:
9, 7, 5, 3
With form and full range of motion intact, perform each set as heavy as possible without interruption. Rest as needed between sets.
Then, 6 rounds of:
12 Kettlebell “Short swing“* @ 75% of 5RM
6 Burpee
:20 sec. L-sit
:20 sec. rest (Optional- use as needed in up to 3 of 6 rounds)
Focus on position and pace- Prior to beginning, make a mental checklist based on your strengths and weaknesses, and follow your plan.
Beginner: Utilize up to 3, :20 sec. rest periods to re-set breathing.
Intermediate/ Advanced: Pace should be vicious, position should be perfect.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!