2 sets as warm-up:
7 air squats w/alternating single-arm reach overhead each rep
14 alternating toe touches from plank
7 scap pull-ups
15:00 to build to a moderate front squat triple – definitely not a max!
+
For time w/7:00 cap:
21 toes-to-bar
21 KB goblet squats, tough but able to be completed unbroken when fresh
15 toes-to-bar
21 KB goblet squats
9 toes-to-bar
OR
For time w/7:00 cap:
21 CTB pull-ups
21 dual DB squats, 50/35/hand
15 CTB pull-ups
21 dual DB squats, 50/35/hand
9 CTB pull-ups
+
5:00-10:00 coach-led mobility
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