Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run
Strength: Front Squat
5 x 5, start at moderate weight and build each set.
WOD: Circuits
2:00 work at each station; 1:00 rest/transition
3 rounds
Jump Rope
Goblet squat
Wall Balls
V-Ups
Hand Release Push-ups
10m Shuttle runs
Cooldown: Roll out and stretch
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