Static shaping: Hs holds-4x:30
Warm up- Barbell prep
Strength
Front squat-E2MOMx10mins 6 reps
Accessory
Death march-3min amrap
Wod
30min EMOM:
min 1- 15 kb swings,l
min 2-10 toe to bars/knee to elbows/knee raises
min 3: 10 box overs
Warm down
Super friend quad roll outs, and hamstring smash
