|
Fitness |
Performance |
|
A. |
A. |
|
Front Squat |
Front Squat |
|
5 x 5 |
20 Min to 1RM |
|
B. |
B. |
|
AMRAP 12:00 |
AMRAP 12:00 |
|
200m Run |
200m Run |
|
10 KBS |
15 KBS 70/53 |
|
7 Ring Rows |
10 Pull Ups |
Front Squat Points of Performance
• Weight on heels
• Lumbar curve maintained
• Chest up
• Elbows high; arms stay parallel to the ground throughout the whole movement
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below the top of the kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete
the move
• Head position is neutral