Warm up: Zombie bear crawl chasing
Movement prep:
Squat activation: Flamingo, straight leg split, glute rotation-10seconds each x 2
Barbell prep
Strength: Every90secs x12mins
Front squat x3reps
Accessory: EMOM x5mins 20banded good mornings
WOD 8min amrap: 2 wall walks, 5/5 lunges 50/30
Cool down: Super couch stretch 2mins each leg
