WARM UP – MOBILITY
Dynamic joint rotations and full body warm-ups
Band pull aparts & presses, band glute steps, glute bridges, core activations
Hollow / Arch / Scap pull-ups / Beat swings
Review / Warm-up: Front squat complex / Push press / Thrusters / Kipping & jumping pull-ups
5 mins to warm-up , then:
Every 2:30 x 5 sets: Enderton Front squat complex
– Start at a light-moderate weight and build slowly to a moderate – heavy set with no loss of positioning or form (do not max out or go to failure!)
ENDERTON FRONT SQUAT COMPLEX
Complete 3 Front Squats:
1 with a 3s pause a the bottom
1 with a double bounce out of the bottom
1 regular front squat
Scale as needed to maintain intensity, ideally Sub 6-8 min.
If you can do some kipping pull-up then bring reps down, or to jumping pull-ups.
If you have a sub 5 Fran feel free to partner up and judge / count for each other.
(Last completed: May 23, 2023)
3 rounds: rest as needed
6-8/leg x 1 + 1/4 Bulgarian split squats (KB or DB Goblet hold)
8-10/arm Seated Filly press (1 KB in front rack + 1 DB SA Arnold press)
8-10/arm Single arm ring rows