MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Front Squat

FRONT SQUAT LOADING in 12 min
1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
3 Sets
3 Front Squats (increasing load)

CONDITIONING
“FRONT SQUAT”

9 Sets For Load:
Front Squat
5-5-3-3-2-1-1-1-1

Beginner Option:
Front squat 3-3-3-3-3-3-3