Warm-Up:

Foam Roll Lats T-Spine
Foam Roll Legs
Pigeon Pose
Couch Stretch

3 Rounds:
5 / Side Cossack Squats
10 Hallow Rocks
5 / Side Spidermans

Strength:

Today we will begin a 5 week front squat progression. we are going to base the weights of a percentage of your most recent 1 rep max BACK squat.

4 reps at 45% 1 rep max back squat
4 reps at 47% 1 rep max back squat
4 reps at 49% 1 rep max back squat

Conditioning:

4 Rounds:

200m run
18 Wall Balls
15 Kettlebell Swings
12 Burpees

Rx:
20,14 (10′, 9′ target)
53,35

Level 2:
14, 10 (10′ 9′ target)
A weight you could swing 21 times unbroken fresh.

Level 3:
14, 10 (Wall, no target)
A weight you could swing 21 times unbroken fresh.