Warm Up
Dynamic shoulder mobility. Arms circles, back slaps, etc.
Agility Ladder

2 rounds of:
10 squat jumps
10 push ups

Skill / Strength
Battle Ropes
-alternate up-down
-side to side
20 seconds ON then switch (try to get 2 rounds each movement each person)
Front Squat
– Goblet
– Back
For regulars use weight that 70-80%%, last set should feel heavy.
For newer members, use 50-60%

5 X 5 Front Squat

10 min AMRAP
7 burpees over sandbag
6 sandbag (rack/hug) lunge
5 ring rows