Warm-up: 3 minutes of push ups & wall balls (alternating every 30 seconds)
Mobility: Shoulder band distractions & shoulder barbell smash, Hip band distractions & Russian baby makers, Wrist openers complex
Strength: Front squat – work percentages off heavy single – 2 sets of 5 at 75%, 2 sets of 3 at 80%
Conditioning: Four rounds for time (with 15 minute time cap) of:
- 5 Heavy Front Squats
- 10 Pull-Ups
- 200 Meter Sprint
- 60 seconds of rest
Recommended weight for front squats: 185/125 lbs. The barbell must be cleaned from the floor first.
Optional finisher: Med ball complex
