General Warm-Up
Row / Ski x 3:00 (Provide Instructions on technique and strategy for the WOD)
Two rounds of:
Bottom Squat Mobility Drill x 10 Reps
Cossack Squat x 10 / side
Perfect Stretch x :45 / side
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats