Warm-up:
Indoor Run
2×5 Wall Squat
2×10 Squat
2×10 PVC Pass Through
2×10 PVC Shoulder Press
Group Mobility:
Mt. Climber Stretch
Wrist Stretch
1st Rib Smash
Strength:
1) Front Squat, 3-3-3-3-3-3+
2) Shoulder Press, 3-3-3-3-3-3+
Warm-up with 2×3 on each movment
25min time limit
Notes:
Increase weight as you go up, work up to a heavy 3 rep. The 3+ will be done at 70%, aka drop set. The goal for front squat being 12 or more, shoulder press 8 or more.
Conditioning:
Progression Ladder 10min time limit
Thruster, 95#(65#)
Pull-up, strict if you got it
Notes:
Reps will be done as such 1 Thruster, 1 Pull-up, 2/2, 3/3 and so on till the 10min is up.