Walk in and immediately do 50 KB swings for time. Only go to eye level unless you feel comfortable with more.
Grab a 45# plate if you’re a guy
Grab a 25# plate if you’re a lady
Hit 3 rds of big sets not for time
30 weighted situps
30 back ext
30 leg kicks
Hit normal squat mobility and then really focus on Squat Therapy. Do a squat test and retest after mobility drills. Ask about smash and floss drills as well.
Find a 10 rep max Front Squat
Be strong, reset, breathe, go!
4 rds for time:
4 Hang Squat Cleans 225/155#
10 Chest to bar pull-ups