8mins run/row/bike/dynamic movement
30 banded good mornings
20 scorpions
1 min each side worlds greatest stretch with rotation

4 rounds
20 air squats
20yd walking lunges

4 rounds
10 double kb front squats
10yd double kb front rack WL
(pick your kb weight)

Weightlifting

Front Squat (3-3-3; 2-2-2; 1-1-1-1-1)

building in weight each set
record heaviest weight lifted