Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))
Warm up before so that all 4 sets are heavy. Rest 2 min before Part 2 (Shoulder  Press).

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.


Shoulder Press (4 x 5 (5 Reps Every other minute for 8 Min))
Rest 3 Min before Part 3 (Lungesters).

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.


Lungester (4 x 6 (6 Reps Every other minute for 8 min))
Reverse Front Rack Lunge + Reverse Front Rack Lunge + Thruster

This is an opportunity to load this movement a bit more. These should NOT be rushed. Controlled lunges - re-set the feet - thruster.

When re-racking the thruster press to the shoulders. Absorb with the knees. Re-set the belly and re-focus before you start the next lungester rep!

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.