WARM UP
5min Amrap: lunge complex 5reps es: oh lunge, lateral lunge, reverse lunge with twist. 15 sec arch hold
STRENGTH
3rm front squat goal here is perfect mechanics, if and only if mechanics are good progress up in weight. We would much prefer people hitting a perfect 3 reps with good form then a heavy 3 with bad
WOD
30-wallballs,
50-swings,
30push ups.
Rest 5mins repeat
