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Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

Joint Prep

Barbell Warmup

Partner Front Rack Stretch: 10 sec X2 each arm

Warrior Squats: :30 sec

Specific Warm up

Warm-up (No Measure)

Front Squat Prep:

Focus today is Arched Feet & Tight Core

3 Reps with a 3 second pause at bottom

3 Normal reps

Build up to first set

4-5 warm-up sets

Weightlifting

Goal is to lift the heaviest weight safely for the prescribed reps each set

Rest 2-3 minutes between each set

Front Squat (12)

Goal is to lift the heaviest weight safely for the prescribed reps each set

Rest 2-3 minutes between each set

Front Squat (9)

Front Squat (6)

Front Squat (3)

Extra Credit

Warm-up (No Measure)

Tabata Hollow Hold

Optional Extra Credit:

50 Weighted Box Step Ups (25/ leg)– You choose the load and box height.

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