Warm Up

3 Rounds

30 seconds lat prayer stretch
30 Ankle Stretch
30 sec MB Squats
30 sec Scap Push Ups
30 sec Butt Kickers
30 sec High Knees
Front Squat Demo/Progression/Teaching
Front Squat Warm Up/Practice/Form Check

Strength

Every 2 minutes on the minute x 10 Rounds

Front Squat x 1 Rep building weight each set

*Start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 1 rep max

WOD

Competitive:
7 Rounds
10 Push Ups
10 Air Squats
200 meter Run

Performance:
7 Rounds
10 Elevated Push Ups
10 Air Squats
200 meter Run

Lifestyle:
7 Rounds
10 DB Bench Press
10 Air Box Squats
200 meter Run