15 Apr 2026

A. 5 Minutes of Front Squat Instruction and Practice

B. Every 2:30 for 12:30 (5 Sets): 3 Front Squats
Build to heavy.

At the 15-minute mark, perform AMRAP 1 Minute with 65% of today’s 3RM.

C. EMOM 10 Alternating Minutes:
Min1: 12 DB Renegade Rows
Min2: 12 DB Goblet Cossack Squats

D. Recovery
60s Frog Stretch
60s Seated Straddle Stretch
60s Seated Butterfly Stretch

Scores = 3RM Front Squat; AMRAP Reps (KG); RR Load; Cossack Squat Load