Nice work with the Thursday BLAZE session. Time to turn it up a bit for Friday. First the front squat. Reps are going down with our build. No pause in the hole. Just a 2 second negative and go! Let’s set ourselves up for something heavy next week.

We have Overhead Squats today. This is a really powerful core exercise. Use an empty bar if you have to but I’d love to see everyone giving these a shot and getting to full depth. Its great work! Let’s challenge ourselves.

Part A

4 Rounds

6 Rotating Pushups

8 Cal Assault

6 Jumping Air Squats

8 Banded Pull Aparts

Part B

Front Squat


4 Sets of 3

Part C

4 Rounds

12 Overhead Squats 95/65

25 AbMat Sit-Ups

15 Russian KB Swings 70/53

20/15 Cal Row

Performance: 75/55, 53/35

Fitness: 55/35, 44/26