WARM UP

3:00 rower
Hip Mobility

ACTIVATION

Empty bar warm up

OLY

A. 5×5 Front squat w. tempo 3-1-1 @ 86% of 1RM
rest 3:00

B1. 3.3. Shrimp squats
B2. 3×20 lateral db step overs
rest :90

C. Core Finisher