Warm up
100 single unders
1 lap walking lunges
Then 3RNFT
5 GHD sit ups
5 hip extensions
5 PVC pass thru
5 push ups
Strength
5 sets of 5 front squats
Start with a moderately heavy weight and build to a heavy set of 5 or 5RM
WOD
12:00 AMRAP
10 pull ups
20 abmat sit ups
3 wall walks
50 double unders (x2 singles for scaling)
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