MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat

CONDITIONING

HEAVY FRONT SQUAT*

Take 8 minute to find 1 set of 5 reps of Front Squat

Then:

On the 2 minutes x 7 rounds Front Squat

5 – 5 – 3 – 2 – 1 – 1 – 1

*compare to 13.01.220