Warm-up

CB General Warm-Up

Run: 100yd
Bend: 30 banded good mornings
Push: 10 scap push ups then 10 push ups
Pull: 8 supinated pull ups
Sprint: 6x10sec bike sprints
Core Activation: 1 min each side plank
Mobility Movement: 1 min box shoulder stretch
Dynamic movement 10yd bear crawl, high skips; high knees; straight leg kicks

Weightlifting

Front Squat (3x1; 3x2;1x5)

take a few mins to work up to a heay single then start the drop set and remove 10-20lbs each set. record the weight for the set of 5

Metcon (Time)

4 rounds for time
12 T2b
 10/8 cal bike
8 back squat 135/95