Friday-Squat
Warmup-Complete
Front Rack Mobility
then, 2 Rds NFT
:60 Goblet Squat Hold
20 Heavy Russian KB Swings
A) Strength: Front Squat w/3 sec pause 1RM
B) Met-Con: “Death by KB Swings and Waiters Carry”
Start @5 KB Swings (53/35)
C) Accessory: Midline
Accumulate 2 min each side Palov Press