Workout of the Day
AMRAP in 20 minutes
10-20-30-40…
front squats*
*400m run after every round

Choosing the right weight for yourself in today’s workout will make all the difference. You’ll have twenty minutes to work through large sets of front squats adding ten reps in every round. After each set of front squats you will complete the round by running 400 meters. Choose a weight that you could do ten in a row with. It doesn’t have to be an easy set of ten but If you go too heavy, this workout could end up feeling like a beat down. Plan to take the 400 at more of a recovery pace so that you can pick up your bar and get right back to squatting when you return to the gym.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/135 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will be doing goblet squats instead of front squats but you can follow the same rep scheme. If you don’t have a great place to run you can choose a rower or bike if you have access to those or something like 150 jumprope singles, 150 mountain climbers or 30 bodyweight step ups. Your score will be the last round you complete of the squats and the run or what you have replaced it with plus any additional squats in the next round. See you on the leaderboard!