Move

1) 5 x 5 Dumbbell Front Squats

2) 5 Rounds For Time (18 Minute Time Cap)

10 Single DB Front Squats
15 Box Step Overs
25’ Single DB Front OR Back Rack Walking Lunges

Train

1) Tempo Front Squats: 5 x 3 Building (5 Second Negative)

2) Toasted Buns

5 Rounds:
10 Double DB Front Squats (50/35)
15 Box Jump Overs (24”/20”)

Directly Into …

50’ Double DB Suitcase Walking Lunge
50’ Double DB Front Rack Walking Lunge
50’ Double DB Overhead Walking Lunge

Time Cap: 18 Minutes

Stimulus

1) Aim to increase your starting weight from 08/16/24. The point of these tempo sets is to focus on fixing form under tension. Keep weight at a manageable load to keep a steady tempo over the full negative. This means not getting fast at the bottom of the lift. Consistency is key.

2) Your legs will be burning with this one! Use dumbbells that should allow for 10 reps of unbroken front squats. Go at a slow and steady pace on the box jumps, aiming for roughly 1:15 on them. You will be going into 150’ of weighted lunges, so save some gas for a push at the end.

Extra Credit

On the Minute x 8 (4 Rounds Total)
Odd Minutes: 20 Banded Russian KB Swings
Even Minutes: 20 KB Goblet Step Back Lunges