2/6/23 Front squat x 2

Warm up

1 minute bike

5x3- second wall facing squat holds

30 second active hang

30/30 side planks on BOSU

Then

12-9-6-3

Empty barbell thrusters

Barbell row

Strength

Front squat-Build a heavy 2

Conditioning ABACA

A-AMRAP2

5 chest 2 bar pull ups

5 kb high swings

B-EMOM3

1 front squat

C-CFT 30 double db Front squat 50s/35s

Accessory

mixed tabata

strict pull ups

Hollow rocks