Stephan Contratti

A: Trainers Warm Up (5min)
B: Mobility (10min)
C: Skill Front Squat (15min)
D: Front Squat (15min)
E: Stretching (10min)

A: Trainers Warm Up

3 Rounds of 

10 reps Dead Bug 
10 reps Plank to Squat
10 reps Mountain Climber (slow)

 

B: Mobility

• Front Rack Stretch
• Angle Stretch
• Quatrizeps Stretch

 

C: Skill Front Squat

• Setup / Endposition
• Dynamic

Work our way up to 80% of the 3 RM

 

D: Front Squats

Work with Partner and spot each other!

Start every 3min with a set

  3 -   3 -   3 -   3 -    3 reps 
80% - 85% - 90% - 95% - 100%+

 

E: Stretching