WARM UP

A. 5 minutes rowing or treadmill jog

B. Line Drills x 6 @ :20 each

C. Front Rack Mobility

• 10/10 Side PVC Pass Through (L/R)
• 90s/90s banded front rack
• 90s Barbell behind the neck front rack positioning

STRENGTH

A. Front Squat

Set 1: 3 reps warm up #1

Set 2: 3 reps warm up #2

Set 3: 3 reps

Set 4: 3 reps @ last weeks heaviest

Set 5: 3 reps @ 10lb heavier than last week

*rest 3 minutes between sets

B1. 3×6/6 box step ups

B2. 3×20 lateral lunges

*rest 60s

WOD

For Time:

18-15-12-9-6-3

• cal rows
• American KBS