Monday 09/21/26

Focus: Quad strength • front-rack positioning • trunk strength

Warm-Up — 2 rounds:

30 sec easy row

8 squat-to-stands

8 alternating lateral squat shifts

10 glute bridges

10 ankle rocks/side

8 PVC front-rack rotations

Then empty bar:

6 front squats

4 front squats with 2-sec bottom pause

Lift — Front Squat — 16 min

5 × 5 @ 70–78%

Rest 90 sec.

Tips: Elbows high → brace before descending → knees track out → drive straight up.

Supporting Accessories — 7 min

3 rounds

10 Heel-Elevated Goblet Squats

12 Hamstring Slider Curls with Dodge balls

:25 Weighted Plank

WOD — 4 Rounds for Time (14-minute cap)

10/8 Cal Bike or Row

12 Alternating DB Snatches

10 Box Jump-Overs

8 Hand-Release Push-Ups

Goal: approximately 2:30–3:00 per round.