2 sets as warm-up:
15 air squats, 1010
:30 plank on ground
5-10 pull-ups or ring rows

10:00 to build to a challenging (tough but not true max) front squat single – does not have to be a true max, but if feeling good, go for it!
+
5:00 rest
+
5 rounds for time:
10 anchored sit-ups w/fingertips touching sides of head throughout
10 alternating DB rows from plank
10 alternating reverse lunges w/DBs @ shoulders
*goal is to use the heaviest DBs that will still allow you to finish in under 10:00 (though there is no official cap)
+
5:00-10:00 coach-led mobility

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