Front Squat – Work up to a heavy single
4 rounds for time…
30 (15 ea side) Alt. Sandbag Shoulders to Lunge
30 Push Ups
Front Squat: The barbell is in the “front rack”. Take a DEEP breath and hold through the entire lift, keep the spine perpendicular to the ground, with the elbows high. The heels should be just outside the hips, toes pointed out slightly, and the knees stay out and in alignment with the hips, heels, and toes. The hamstrings bring you out of the bottom, not the quads. Think “hips up and forward” to keep the butt from raising and forcing you to dump the weight.
FS vid demo:
Alt. Sandbag Shoulders to Lunge: