BARBELL
Front squat – work up to a technical max

ALTERNATIVE BARBELL
Front squat – tech work (or sub sandbag squats)

3 sets of:
5 each leg, front foot elevated front rack reverse lunge (tempo 2 seconds

down, 2 seconds up)
yooying.com/p/1524704588844875221

GYMNASTICS
3 sets of:
5 kipping/beat swings or 5 kipping/beat swing progressions
www.youtube.com/watch?v=pMJGNWx2M3s
www.youtube.com/watch?v=cNQZqvzNNKs

3 sets of:
5 supinated grip L-pull ups with a pause at the top and a 2-second tempo negative down (scale: jumping pull-up with negative)
yooying.com/p/1510210287758865556

MOBILITY
1 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
1:00 box stretch

Reminder: one class only tomorrow, July 4. 8 AM partner workout!