WARMUP
## 40 Seconds
Easy Row
Inchworm to Push-ups
Moderate Row
Active Samson
Faster Row
Push-up to Down Dog
## 30 Seconds
Arch Hold
Air Squats
Hollow Hold
Air Squats
Glute Bridges
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Pigeon Pose + Wrist Stretch: 1 Minute Each Leg
# TEACHING
## TOES TO BAR
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
### Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbows / Chest / Waist
## FRONT SQUATS
### Movement Prep
30 Seconds PVC Zombie Squats
5 Pausing Barbell Front Squats (3 Seconds in Bottom)
5 Front Squats
*Build to Workout Weight*
WOD
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
