Front squats (4×6) are about building strength and positional consistency. You should choose a load that is challenging but allows them to maintain high elbows, an upright torso, and full depth on every rep. No grinding or missed reps — each set should feel repeatable with 1–2 reps left in the tank. If posture breaks down, the weight is too heavy. Quality and consistency are the priority.
This 10-minute AMRAP is designed to build engine and core endurance while reinforcing pacing. Sit-ups should be smooth and rhythmic to help regulate breathing. Russian KB swings should be hip-driven with a neutral spine, snap the hips and let the bell float rather than using the arms. The 200m run should be controlled and repeatable so members can come back in and keep moving without needing long breaks. Settle into a steady pace early and aim for consistent round times. This workout rewards continuous movement and smart effort, not a fast start and fade.
STRENGTH:
Front Squat 4×6
WORKOUT:
Amrap 10:
15 Sit Ups
20 Russian Kb Swing
200m Run
RECOVERY:
Deep Squat Hold w/ Elbow Pry
Kneeling Ankle Stretch (Toe Sit)