APPARENTLY ANDREW SAID THIS WAS AN RX WEIGHT

Warm up 

• 2x banded hips walks 
• 2x banded wrist walks 
• then 3 rds 
• 10  side plank knee to elbow touches 
• 10 sp single leg MB slams 
• banded ankle and hip release 

Front Squat

On the 1 1/4 squats  x 5 Sets: wave training
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 6 Reps

Alternate with a palloff press in split squat position 

Conditioning

“LOVE MY JOB”
3 Rounds:
30/20 Calorie Row
21 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
15 Devil’s Presses (50’s/35’s)
10 ps  single Dumbbell Thruster (50’s/35’s