Front squat

4 x 3-4 @ 82-88% (aim for 2-3 RIR on the 1st set, 1-2 RIR on the remaining sets), rest 3 to 4-minutes between sets

RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.