4x5 - Goblet Squat @moderate weight
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
@Home / No Barbell Option:
5x4 - Double KB Front Squat @challenging weight
5 sets of 4 reps at a challenging weight
Last few sets reps of each set should be difficult
Maintain tension in your legs throughout and good posture at the bottom of your squat
10-9-8-7-6-5-4-3-2-1 descending ladder of:
DB/KB Goblet Squat (50-53/30-35)
NOTES: Score Time and record DB/KB weight. There is no hip extension requirement on the burpees, but athletes must jump over the DB or a similar height object after performing the burpee.