Before class
Get warm
Squat preparation

Class warm-up
60 sec Box Step-ups
60 sec Russian Swings
60 sec KB Squat sit
3 sets

Strength
Front Squat; 4 reps; 6 sets; 80% 1RM

Structural
In pairs, rest while partner works:

200 Front Rack Lunge
150 Stiff Leg Deadlift, no floor touch
100 Push-press
50 Strict Pull-ups

*45/30kg for all barbell exercises
*Use pull-up progressions, no bands

Flexibility
Coaches’ Choice