Farmgirlfit

The Grind

Jun 30th Monday

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Starting off with some accessory work to help prep the ankles/knees/hips for Front Squats! Then we've got a heavy Front Squat day, Hoo-RAY! The given rep scheme below applies to only the Front Squats, all other exercises stay the same reps each round (and are only completed 3x through). Progressive load the Front Squats as able, hopefully ending somewhere around a 2-rep max for today.

3-4 Rounds Squat Accessory

Level 1
0:30 Banded Ankle Distraction5 Mini Band Tempo Squats (5- 2-1 Tempo)5 Mini Band Glute Med Kickbacks (Per side)10 Slant board Calf Raises

8*6*4*2

Level 1
Front Squats, Progr.*= 10 Pull-Ups +10 Landmine Rotations (Total) +20 DB Plank Rows (Total) +200m Run

Ring Rows

25#

Up to 8#

250m Row

Under Bar

35#

10#

Jumping

45#

12/15#

Bands or Kip

50#

15#+

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