Welcome Jennifer!

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Dynamic movement prep

Group warm up

Skill
For quality warm up pace
20 Turkish get ups
20 strict pull ups
20 pistols
Scale as needed

Front squat
3-3-3
1 set to failure
8-12 reps 53×1

Emom
1 power clean
2 front squats
Emom for 15 minutes
(adjust weight as needed)

Rest.

Partner 3k

Break it up as desired.
3000 meters. for time

MaD mobi
Press ups
Keg stretch
Roll quads with barbell
Hamstring up n over

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