Warm Up

As a class:

2 sets:

5 Tempo Air Squats

10 Kip Swings

15 AbMat Sit Ups

Foundational Movement

Front Squat

• Feet shoulder width apart
• Chest up, elbows high/upper arm parallel to ground
• Hips back
• Butt down
• Weight on your heels

Front Rack – what is it, how is it different than a “press” front rack, why does it matter, how do we mobilize to gain it?

How to safely bail….

Strength*

Front Squat: E2MOM, 5 sets, 3 reps

*Squat therapy for new folks/immature squats, Goblet Squats to force chest up if they want weight and can do so safely

WOD*

3RFT

12 Front Squats* (135/95)

12 Burpee Pull Up

*Scale – goblet squats