Monday 10 February 2025

Warm-up

2 rounds

10 Air squats

5 Walkers

10 Box step-ups

10 KB Swing (light)
20s Pidgeon stretch each side

S&T
Front Squat (15 Minutes)
4 Sets: 
4 Front Squats (1st rep has a 2 second pause)

* Build In Weight To Technical Failure 
* Rest 2-3 Minutes Between Sets

Workout

“Quadruplet”

4 Rounds x AMRAP 4 (Total = 16 minutes work + 16 minutes rest):

15 KB Swing 24/16

9 Box Jumps (24″/20″) 

7 Dumbbell Hang Squat Cleans (2×20/2×15) 

* Rest 4 Minutes Between Rounds 

*Continue each round where you left off
*Score = total rounds