MOBILITY & WARM UP

1 set:
3:00 Row
– Row at a slow/moderate pace here just to start getting warm.

1 set:
:30 mountain climbers
5 walkout
5 KB windmills/arm

1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm

1 set:
:30 lateral burpees over the KB
20 KB swings

SKILLS & SPECIFIC WARM UP
Front Squat

take 10:00 to build Up to 5 Front Squat weight from the floor

4 Sets
3 Front Squat #workout weight
3 Push-ups

CONDITIONING
“The Sloping Pattern ”

For time:
21-15-9:
Front Squat #70/50
Deficit Push Ups on plate @20