Warm up: 3 minutes of “Cindy”
Mobility: Shoulder Distractions & Super Front Rack, T-spine/Lat roll-out, wrist openers
Strength: Front squat 3×5 at 70% of your 1RM (warm-up and bump to get to your weight then use the same weight for all sets)
Conditioning: 2 RFT of:
- Run 800m
- 10 Front Squats (@ approx. 50% 1RM)
- 15 Pull-ups
- 30 Push-ups
- 45 Sit-ups
