Ladder Warmup

Mobility

STRENGTH

A. 4×6 front squats with tempo 3-1-1
Rest 2:00

B. Barbell Chain – 5 Sets:

3 reps = 1 set

• 1 HC
• 1 PC
• 1 SC
• 1 FS
• 1 Thruster
• rest 2:00

C. Conditioning

3 RFT

• 400M run
• 21 KBS
• 12 inverted rows