Squat Queen

STRENGTH A

1. Dumbbell front squat

4 x 10-8-6-4
Optional 5th set x10

Rest 2 minutes

Suggested filler: Side plank with single arm band row x 8-12 RL

2A. Dumbbell hip thrust with pause

3 x 8-10

Pause 3-5 seconds

2B. Hand release push-up

3 x 8-10

Rest 30-60 seconds

3A. Lateral banded split squat lifts

2-3 x 6-10 RL

3-5 second holds

3B. TRX inverted rows

2-3 x 10-12

Rest 30-60 seconds

IF TIME FINISHER: 7 minute scorcher

7 minute AMRAP, rest as needed: