2A Front Squat
Sets: 2-3 Reps: 6-8 Tempo: 311 Rest: 90 Seconds
Lie on your back on the floor . Now turn to one side and get up as quickly as you can-facing the direction your head was pointed when you were on the floor . Now sprint a few feet straight ahead . That's one rep. Alternate the side you turn to in order to get up on every rep.