Warm Up:  Minutes 0-15

2:00 min Front Rack Stretch

8 min AMRAP
10 Goblet Squats
6 Plank Walks (transition from plank on hand to plank on elbows)
6 DB Shoulder to overhead (each side)
10 Scap Pullups
– into workout prep –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%

Foundation:  Minutes 15-30

Front Squat 7×2,1×3@80%

– Complete a set every 90 seconds, on the 8th set complete 3 reps –

* Use same weight for all 8 sets

Workout:  Minutes 30-50

For Time:
30 GHD sit ups
30 Shoulder to Overhead (75/55)
60 Pull Ups
30 Shoulder to Overhead (75/55)
30 GHD sit ups

– 15 minute time cap –

Accessory – Minutes 50-60

3 sets
60 sec Side Plank (each side)
16 Alternating Dumbbell Bench
10 Single Dumbbell RDL (each side)