Mi 1. Feb
a) mobility 4min
1:00 each
sumo squat stretch
scorpion
kneeling lat sretch
squat hold
b) warm up 5min
5 rounds for quality
5 push ups
5 bend over rows (empty bar)
5 front squats squats
c) front squat 15min
6-4-2-6-4-2 front squats @ 70-78%
*percentage based off 1rm front squat,
second wave should be slightly heavier
d) conditioning 15min
for time
120 push ups
60 pull ups
30 hang squat cleans 60/40