Mobility:
Warm-up: 2x 10 Squat Therapy 10 Ring Rows 15 Jane Fonda Hip Complex
Strength: 5.3.1.1.1.1.1. Front Squats
WOD: 5x 7 Renegade Man Makers (Push-up,Row, Burpee,Clean, Push-press, Lunge) 50+m Sandbag Run Weight of the World...
Talk with a coach about your goals, get the plan to achieve them.