Mobility-Hip/Ankle
Warmup-5x150m shuttle run *30sec rest between sets
A/B) Front Squat 3RM w/5 sec pause at bottom of squat
*10 sec pause at top before reracking focusing on front rack position
B/A) Bench Press 5RM w/pause on chest
*DON’T CHEAT THE PAUSE
C) WOD: 4 RFT
10 Front Squats (135/95)
10 Ring Dips–Stationary–Parallette
10 TTB–Beat Swings–Knee Raises–Floor leg raises
10 Bar Facing Burpees
*15 min cap