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Warm up

10 cal bike

30 second banded goblet squat hold

Then 3 rounds

5/5 knees over toes split squat

10 Ab wheel roll outs

15 second L hang


Front squat-Build a heavy 6



A-5 rounds for time

3 minute cap

5 chin ups

5 dips

10 push ups

B-Every 90 seconds x 5 rounds

3 front squats

5 pull overs


3x8/8 deficit split squats

3x20 seconds front rack hold as heavy as possible

3x8 hack squats

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