Warm up

3 rounds:
15 Glute bridges
10 Spiderman steps
10 alternating box step ups

Front Squat

2x10, increasing on the second to make it very challenging.
-- then 2 sets for max reps at the top weight from the first 2 sets. Each of these 2 sets should be to failure.
Aim for about the same load as last week. Begin around 65% of 1RM or 85% of week 1 10RM

Conditioning

Warm up

2 rounds:
10 shoulder external rotations at 90 degrees with plate
5 yoga pushups
5/arm banded biceps curls
5 kicks to handstand

Overhead pressing

Part A - Shoulder press
6-8-10, adjusting load between these 3 sets to allow for a challenging set each time despite increasing reps. Compare to last week. The goal is to increase the load slightly on the top 2 sets compared to last week. These should be near or at failure.