WOD- “Bottom up Front Squats”
Work up to a heavy 3 in 4 working sets
*Height should be set where hip crease is right at or below parallel.
*Starting in a full squat, focus on keeping the elbows high and core tight.
*Explode out of the hole, smooth transition down and reset after each rep.
*Keep core tight and press up on the bar keeping your torso vertical.
20 Second Adduction bias side plank (right)
20 Second Adduction bias side plank (left)
10 Bent over rows
15 Weighted Hip Bridges
20 American KB Swings
*rest as needed between sets
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