Warm up: EMOM x 6mins:
5 wall balls
5burpees
Movement prep: Front squat: Side squats, squat swingers, leg swings
Strength: Front squat:
15mins to build to a heavy 1rep of 1sec hold in bottom, 5sec hold at top(tight tummy, glutes switched on) 1sec at bottom
WOD
15min EMOM:
3 deadlifts @80%
5 burpees
