WARMUP
## 30 Seconds
Plate Lateral Squats
Glute Bridges
Hollow Hold
Air Squats
Plate Counterbalance Squats
Single Leg Glute Bridges (30 Seconds Each)
Arch Hold
Air Squats
Plate Ground to Overhead
Glute Bridge Walkouts
Shoulder Taps
Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Wrist Stretch 30 Seconds each direction
## Squat Hold: 1 Minute
## Child’s Pose 1 Minute
# TEACHING
## PULL-UPS
### Movement Prep
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
### Movement Subs
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
## THRUSTERS
### Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
_
10 Dip + Drives
5 Push Press
_
5 Thrusters
*Build to Lighter Weight*
# PRACTICE ROUNDS
## 1 Round
*With Lighter Barbell:*
6-4-2:
Thrusters
Pull-ups
## 1 Round
*With Workout Barbell:*
3-2-1:
Thrusters
Pull-ups
WOD
Fran
21-15-9:
Thrusters (95/65)
Pull-ups
