Monday 07/20/26

Warm-Up 3 rounds:

40 single-unders or 20 double-unders

8 lateral lunges per side

10 squat-to-stands

12 glute bridge marches

8 empty-bar front squats

Barbell Prep

5 front squats with a 2-second pause

5 front-rack reverse lunges

20-second front-rack hold

Skill

Paused Front Squat 5 x4

Pause for 2 seconds at the bottom

Work at approximately 65–75%

Rest 90 seconds

Athletes should maintain full tension during the pause rather than relaxing at the bottom.

Supporting Accessory Work

3 rounds:

10 heel-elevated goblet squats

8 single-leg box squats per leg

12 weighted glute bridges

WOD — “Side to Side”

14-minute AMRAP

10 alternating dumbbell lateral lunges

12 plate ground-to-overhead

40 single-unders or 20 double-unders

50 Ft Farmers Carry