Warm Up
Shoulder mobility
T-spine mobility
Banded stretch for front squat

2 rounds of:
Banded walk
10 Burpees
Inch Worm to cobra
10 Air Squats
Side Shuffle
10 Plank hands to elbow

5 rounds of:
Hollow Hold 15 sec
Superman Hold 15 sec

Skill / Strength
Front Squat
Warm up to 80% then:
EMOM 6 mins
3 reps Front Squat
Push Press
Warm up to 80% effort then
EMOM 6 mins
3 reps Push Press



2 minutes
15 sit ups
15 box jumps
1 min rest
do 2 minutes of the same