LiteFit
a) EMOM 16
30 Sec Bear Crawl
20 Air squats
2-3 Wall Climbs
6 DB Shoulder press
per side
b)24 min
12 Barbell Push press
12 Bent over Row
12 Barbell Curls
12 Ring Dips
12 Reverse front rack lunges then rest 1 mins
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CrossFit
Mobility warm up with coach
low back tightness https://www.youtube.com/watch?v=zT657soclws
a) E2MOM
10 mins
2 Front squats
then 1 set max rep back squats at first front squat weight
b) For time
100 Air squats
1mile Run
100 air squats