Strength: Front Squat – 15 minutes to establish a heavy single
Then, 10 minute AMRAP of:
- 5/5 Stationary Lunge steps with BB in FR position (95/65lb)
- 10/10 One-armed KB swing (24/16k)
- 10 Burpee Pull-up
Beginners: Lighter BB, lighter KB and/or 2-armed KB swing, burpee bar touch
Advanced: 115/75lb, 32/24k KB, Burpee Muscle-up (reduce reps to 5)
Mobility: Couch stretch, lax ball to glutes, roll out Tspine and lats
