Front Squat Test
1 Minute Thoracic Spine Stretch - each side
(Basically, a modified dragon)
1 Minute Thoracic Spine Extension - on knees, elbows on bench, and stretch chest to ground
Then 2 Rounds:
5 Goblet Squats with 7 sec hold at bottom
10 PVC Pass Thrus
35 minutes to reach 1RM.
Cash Out with easy 1000M row or 800M run.