Warm up
Banded March
5 minutes
Then 2 rds
10 lunge and reach
10 Cossack squats
10 reverse Nordic curls
10 minutes
Strength
8×3 front squat from ground
Between sets 10-15 band pull aparts
20 minutes
Then
Pre WOD test
Sprint 30 seconds on rower for max cals
3 minute transition for workout
Workout
Amrap 12
Row from pretest
5 Front squats at 65% of max front squat of the day