Warm-up:

Wrist and Front Rack mobility:

Table-top wrist stretches

PVC Front Rack Stretch (sword in sheathe)

2 Rounds:

5/5 Bird Dogs

5/5 Fire Hydrants

10 Cat-cow iterations

5/leg Lateral Step-ups with controlled lower

Workout:

Every 3:00 x 4 sets:

8/ea Front Rack Step Up @ 30% of Back Squat Max

*All reps on 1 leg before switching 

5 Min AMRAP:

10 Heels Elevated Goblet Squats

15 Overhead Plate Situps