Team! 
The front squat is not just for strong legs, it is also builds core stability! Layer a 3-1-1 tempo scheme onto this movement and you will be feeling this the next day! This is ideally done with a straight barbell however, I have added a modification with dumbbells. 
Enjoy! 
-Carla

Warm up

Set your timer to 5 min or the SmartWOD app to TABATA 20/10 x 5 min. Start with the jumping air squats for 20 seconds then 10 seconds rest, then 20 seconds of mountain climbers,  10 seconds of rest and then back to the jumping air squats, alternating movements until you have completed each movement for a total of 5 rounds.

TABATA 20 second work/10 seconds rest x 10 rounds (total of 5 min)

• Jumping air squats

• Mountain climbers: (Alternative: Bicycle Crunch)

Movement Practice

This is just as much of a core stabilizer workout as it is a leg strength and mobility workout. This workout is ideally done with a straight bar barbell, however can also be done with dumbbells.

Pick a set of moderate to heavy dumbbells (or barbell) that you can do all reps unbroken. Descend for a count of 3, hold for a count of 1 at the bottom then rise for a count of 1.

The magic of this workout is in a controlled decent for the 3 count and the hold at the bottom for that brief second.

Workout

Part 1

Every 3min x 5 rounds - 7 unbroken repetitions of a Tempo Front Squat

7-7-7-7-7

Part 2

HAMSTRING ACCESSORY

3 Rounds

• 10 Weighted Good Mornings

• 20 banded hamstring curls

*If you do not have a resistance band, ankle weights or securing a light dumbbell between your feet will also work. If no equipment, try 20 bodyweight glute bridges.

Cool Down

15 minute hip and hamstring release