Strength: 4 rounds for quality of: 5 Front Squats 8 Heavy Kettlebell Goblet Squats
Another squatting day to focus on core bracing and glute activation at the bottom. Front Squats should be heavier, but something we can get 6-8 reps when fresh. KB Goblet Squats should be as heavier as possible, holding the handles and having the KB suspended in front of us, not resting on our body/chest. This forces the core activation and control we are looking for.
Conditioning: For time: 20 Double Dumbbell Box Step Overs, 35/20 lbs 50 Row Calories 20 Double Dumbbell Box Step Overs, 35/20 lbs
Short and sweet workout for the day. We want something we can do in no more than 2 sets for the first set of step overs, and we are looking for a row pace faster than normal.