Warm-up
Straddle Splits x3 Min
Med ball assist
Squat Therapy x5
Runners t-Spine x10
3 rounds
Weightlifting
Front Squat (1×3)
Set 1 x10 @ 60%
Set 2 x4 @ 70%
Set 3 x3 @ 75%
Set 4-7 @ x3 +80%
Metcon
Metcon (AMRAP – Reps)
Amrap 10
x5 Strict Pull-ups
x20 Air Squats