Warmup: ROM, dynamic stretches, 10 Kang Squats with PVS (GM to Sq/Sq to GM), 5 box jumps, 5/side side lunge, 5/side mountain step ups, 5/side grasshopper, 5 around the world planks
5 Rounds for time:
4 GM with bar – explosive
15 Front squats (60% BW)
Cooldown: 5o sit ups. Roll out and stretch.