Mobilize, then:
:30 sec side plank (each)
:30 sec reg plank
20 banded monster walks
20 banded lateral walks
20 banded good mornings (mini band around knees)
10 strict presses (empty barbell)
A.) 5×3 front squat
Start at 60% and build to 80%
B. For total time:
50/40 cal row
30 thrusters 115/75
* rest 2 minutes, then:
3 rounds of:
10 box jump overs 24/20
10 c2b pull-ups
* rest 2 minutes then:
50/40 cal bike
40 walking lunges