A. Warm Up
2 rounds
10 squat to stand
10 spiderman lunge
10 legswings, 5/side
B. Activation/skill work
10 min for quality (with dowel)
10 passthrough
10 duckwalk (5 steps forward, 5 back)
10 sots press
20 side twists
C. Strength
20 min to build upto a 1RM
Front Squat @ 20X0
D. Conditioning
'Cindy'
20 min AMRAP
5 pull up
10 push ups
15 air squats