X-Fit : 11/03/19 - Front Squat Clusters / Super sets / 5 x 2:30min Sets

Warm Up : 3 Rounds 

20sec x Samson Stretch 

8/8 x Adductor Pulses

5/5 x SL RDL to Knee Raise 

5 x Goblet Squat

5 x Squat Jumps - Hands on Hips

A.Cluster Front Squat - 4 x 3.3

These are clusters - you perform 3 reps and then re-rack the bar for 15sec before completing 3 more reps to finish out the set - 6 reps per set) - Build weight with each cluster

B1.Front Foot Deficit BB Reverse Lunges 4x4/4 - AHAFP

B2. DB Renegade Rows 4x8-10 - AHAFP

Complete a new Round every 2:30min x 5 - Increase Effort Sets

(working in 3s and resting as needed)

15 x KB Swings @ 32/20kg

20sec x Row 

5 x Box Jumps - Safe height 

15sec x Air Bicycle 

(increase the effort of each Row and Air Bicycle)