Warm up: Lower Body Focused

• 2 rounds: 
  • 15 Glute Bridges 
  • 10 Bear Crawl Position Rock Backs 
• Then (until time expires):  
  • 10 Tempo Goblet Squats (with Kettlebell) 3110
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Front Squats 

• 5 sets x 3 Reps
• Rest 3 minutes between rounds
• Increase 5-30 lbs from previous week

METCON:   6 rounds for time:                       

• 12 – 10 – 8 – 6 – 4 – 2 Descending Reps
  • Alternating Dumbbell Snatch     (50# / 35#)
  • Dumbbell Box Step Ups     (50# / 35#)
  • Knees to Elbows