Primer:
20 Banded Side Steps
20 Banded Forward / Backward Walks
10 Banded Glute Bridges
10 Banded Squats
60s Jumping Squats
60s Empty Barbell Strict Press
Front Squat Skills and Drills
5 Zombie Squats | 30s Burpees
5 Front Squats | 30s Sit Ups
5 Pause Front Squats (2s) | 30s Burpees
5 One ¼ Front Squats | 30s Sit Ups
5 In the Hole Front Squats | 30s Burpees
3 Tempo Descent Front Squat (10s descent, no pause, fast up)
Mobility:
Ankle Rocks
Calf Stretch
Extended Arm Lizard
Strength: EMOM x 12
Odd: 2 Front Squat
Even: 4 Back Squats
@75-77% of 1RM FS
5 Rounds:
5 Ring Muscle Ups
10 Kipping HSPU
No Muscle Ups:
5 Devil Presses @ 50/35
10 Push Ups
10 Minute Time Cap
Bulletproof Shoulders:
5 Rounds:
100 Ft Farmers Carry
15 Double KB Front Rack Lunges