For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row

– 17-13-8-13-17 calories for women

TIMECAP: 17:00

DYNAMIC WARM-UP | 5:00
2 sets:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate squats

SQUAT WARM-UP | 6:00
3 sets:
5 pause KB front squats
– Use 2 KBs in the front rack.

FRONT SQUAT INSTRUCTION | 6:00

BUILD UP | 5:00

MINI-ROUNDS | 3:00
2 sets:
5/6-calorie row
4 front squats (workout weight)

ACCESSORY | 9:00
EMOM 6:
3 front squats
– From floor or rack.

COOL-DOWN | 5:00
1 set:
1:00 foam roll quads
1:00 couch stretch/side