Warm up
1 minute bike
30 second squat hold-get comfortable
then
3 rounds
5 db goblet squats
5/5 single arm db row
10db good mornings
Strength
Front squat
Work up to 70% of your heavy 2 or
Build a heavy 7
Conditioning ABAC
A-3 minute cap
12-10-8-6-4-2
Double kb rows 53s/35s
Hand 2 hand swings 53/35
B-Every other minute x 4
5 front squats (70-80%) rd 4 max reps
20 second L sit
C-Air squats-With vest
1 minute max reps
Then
Every other minute x 4
70% for time
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