1. Pause front squat: work up to a heavy triple
*3 second pause at the bottom position*
2. Front squat: 2X max reps @ 90% of heavy triple
3 rounds for quality:
Step ups X8+8
Hollow rocks X20-30
Front+back cone hops X6+6
Post load and reps to comments:
After this week the weighted plank made it on my permanent suck list. Started at 45 for 4 rounds, them 25 for 2 then weightless last 3.
Like the singer says "my quads are on fireeeee"