Warmup

0:00 – 15:00
Dynamic Warmup/Mobility

Lift

15:00 – 40:00

2 x 5
Warmup sets

3x
10 Front Squats – all 3 sets at the same weight
15 Curls – use a single kettlebell, focus on a SLOW negative

– Barbell – Front Squat
– Kettlebell – Double KB Front Squat

1 x AMRAP
Squats – at approximately 80% of your 3 x 10

Conditioning

40:00 – 43:00

Workout explanation and Movement practice

43:00 – 55:00

“Sentinel”

4 Rounds, each for max reps
2:00 work, 1:00 recovery

7 Swings
7 Burpees

Notes:
– Substitute Plank Burpees or Box-assisted Burpees if necessary
– See if you can hit 5 rounds in 2 minutes; if you can, see if you can do it again every interval. 😉

Recovery

55:00 – 60:00

Stretch