Candle Stick lateral steps (banded) 1m each arm.
Candle Stick Squat x10 each arm (banded)
Front rack hold 30 sec
Front squat hold 30 sec
Front squat x10
Beat swings/pull-ups/chest to bars
increasing thruster bar. starting with empty bar and building to weight over 3 sets.
Front Squat (10-8-5-5-5-5-5)
**Focus on balance in the early sets and retain as the load increases.
Cal Bike x30
*Cal Bike will set the tone for the entire workout.
**Push yourself, but retain elegance and control your mistakes.
***Maintain skill and weight standards that allow for 2-3 sets for completion of each movement.