-Warm Up-

2 rounds

10 kossack squats

8 eccentric ankle dorsiflexion

5 lateral step ups

8 single arm russian swings

20 sec table top


Front Squat*


*super set with 

Single leg deadlifts (10 on each leg)

  • elevate back foot on 12-18 inch plates
  • Front shin should be vertical during the entire rep



12 Russian Kettle bell swings 70/53

12 air squats

(Complete both in the same minute)

Comp athletes can shoot for 14/14 reps