Front Squat 5x6
increase weight from last week

Superset with

crab complex x6
[Extended crab (1s pause) + extended crab reach per side (1s pause) + crab walk 4 steps forward 4 sets backwards] = 1
* in crab walk hand lift comes from elbow flexion not shoulder shrug.
** fingers face away from you or to the side, never towards you
** focus on keeping chest proud, shoulders externally rotated

3.5 - 4 min sets
( Aim for at least 60s rest )

25 min