Warm Up
Banded walks
20 good mornings w/PVC
20 lunges right
20 lunges left
Strength
Front squats
15 mins.
Start with an empty barbell, add 10-20# each set and do 10 reps going as high as you can without failure, then sets of 5 as you take weight off
WOD
5 rounds for time
10 box step ups with KB 53/35
10 head cutters
30 DUs or 60 singles
Post
5x10
Bulgarian split squats
KB deadlifts