2rnds:1min plank, 1min air squats, 1min single skips
Hip complex-flamingo, straight leg split, glute rotation. Then bb prep
Take 20mins to establish a 1rm front squat – non testing ppl doing 4 reps
7min amrap- 15burpees, 10 kb swings(Russian), 5chest to bars/pull ups/ring rows
pancake split and pike 30 on & 30 off
