Session P1 W1
Dynamic Warm up
Perform 3 sets of 5 repetitions of Tempo Front Squats with an empty bar. Use a tempo of @33x1, which means a 3 second decline, followed by a 3 second pause in the hole, explode to the top of the movement with fully opened hips, then a one second pause at the top.
Move through this workout as fast as possible, but with good movement standards. If you cannot properly perform the Toes to bar movement, scale back to knees to chest or knee raises. The key is to get moving and keep moving.