Movement Prep:

Banded Walk Series

Warm-up:

2 Rounds

  • 6 spiderman steps w/ vertical reach
  • 6 banded see saw steps
  • 12 alternating plank reaches
  • 8 side plank w/ Hip drop and reach
  • 8 Goblet Cossack Squats
  • 16 Russian KB swings

Strength:

2-2-2-2-2-2-2 Front Squat

Conditioning:

21-15-9

  • KB Swings (32/24)
  • Front Squats (135/95)

Scaled:

Light KB Swing & KB Goblet Squats