Warmup:Shoulder mobility circuit2 rounds of Burgner warmup with PVCHamstring, hip flexor, quad stretch and hip mobilityStrength:Front squat – Sets of 10, 8, 6, 4, 3, 3, 3 – Progressively move up in weight and down in reps, make the last 2 sets your attempts at a 3 rep maxMove quickly to->WOD:AMRAP in 10 minutes of7 Front Squats 75#/45#7 Pushups7 Air Squats7 Ring Pushups (incline the ring pushups to scale)
