Front Squat Technique 

3x5 (Work up to 3 working sets of 5 reps each - 5th rep should be difficult)


Met-Con (Metabolic Conditioning) 

3 rounds - 1'/exercise (Athletes will have different starting points on this workout)

Front Squat (RX 95/65#; RX+ 135/95#)

Ball Slams

Weighted Stationary Lunges (Holding Slam Ball)

HRPU (Hand release Pushups)





Situps OR Knee-ups OR Knees to Elbows OR Toes to Bar



Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.