A. 10 minute group warmup including front rack mobility
15 minutes to work up to a heavy 1 rep front squat from the floor
B2. More Strength
-Take 75% of what you hit for B1 and do a max set of reps
C. Skill – Not for time
Single arm, single leg, hip bridge floor press 12-15 rep
Bent over rows 12-15 rep
rest 60 sec and repeat x4
**For the floor press, pick a weight, either a kettlebell of a dumbbell, that will challenge your through four sets.
**Rows can be performed with kettlebells, dumbells or barbells.
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