Warm up
2 rds
20 total sky reaches
5 wall walks
5 walk outs
10 pvc sots press
60 second supinated hang
Strength
Front squat (from rack)
7 sets of 3 reps
Between sets
15 banded face pulls
25 minutes
Workout
3 rds
30 push ups
20 back squats
10 burpee bar hops