-Warm Up-

2 rounds

2 min bike

6 kossack squats

5 one arm waiters squats

5 dumbell press out squats

5 (3sec pause front squats with empty barbell or light weight)


25 minutes total

Front Squats

Work up to heavy double

Then take 80% of that number and perform 2 sets of 5 repetitions


AmRaP 12

DB Squat 50/35


3-6-9-12-15-18... and so on

*athletes will hold two dumbbells in the front rack position