A. 10 minute group warmup including front rack mobility

B1. Strength

15 minutes to work up to a heavy 1 rep front squat from the floor

B2. More Strength

-Take 75% of what you hit for B1 and do a max set of reps

C. Skill – Not for time

Alternate between…
Single arm, single leg, hip bridge floor press 12-15 rep
Bent over rows 12-15 rep
rest 60 sec and repeat x4

**For the floor press, pick a weight, either a kettlebell of a dumbbell, that will challenge your through four sets.
**Rows can be performed with kettlebells, dumbells or barbells.

Join the Fitness Community at CrossFit FSI here in Scottsdale!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
For More Information Contact:
Carson Kemp
P | 480.544.1400
E | info@crossfitfsi.com
W | crossfitfsi.com

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