Warmup
2 rounds
- 3 of 3 position squat
- 5 bench front rack stretch with 3 sec hold
- 25ft duck walk
- 20 sec ankle stretch (each)
Skill
- Squat Practice
*squat @ wall with arms overhead* - 4x4 2201 Tempo Front Squat @ under 115/85
Conditioning
3 Rounds
- 20 SDLHP @ 75/55
- 15 ring push-ups
- directly into -
3 Rounds
- 12 Dual DB Front Squat @ 50/30
- 3 Rope Climbs
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