Coach’s Notes:
Here again, like workout one, we’ve got a rep scheme that is appropriate for the work capacity in a given movement. Small dose of burpees, medium dose of front squats, and a higher dose of bent over rows. This is your first time squatting with weight. It will be significantly different. Be sure to watch the movement tutorial and focus on your “rack” position. Keep the elbows up and away from the knees and don’t let that weight pull you forward into your toes or tip your chest down.
Warm Up Sequence
Yoga flow sequence, follow video below
A10 (10 Minutes)
5 Burpees
10 Front Squats
15 BO Row
Cool Down Sequence
Yoga flow sequence, follow video below
