Warmup: ROM, dynamic stretches, with a plate: 6 x ea. side. squat and reach, squat with T-spine rotations, spinal flexion/extension, front foot elevated lunges, cossack squat, hold plate – front squat x2 @5551 tempo
then
10 Medicine Ball Hamsting Curls
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
Strength: Front Squat
5 x 2 @ 85% 1 RM
WOD:
12:00 AMRAP
15 Cal Row
20 Alternating Cossack Squats
20 V-Ups
Cooldown: Mobility movements
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