12 Min EMOM
Min 1= 15/12 GHD Sit Ups
Min 2 = 15 Air Squats
Min 3 = 12 Plate Ground to Overhead (45/35)
Min 4 = 18 Alternating Leg Lunges
Then
Week 2 Front Squat (all percentages are of 90% of 1 Rep Max)
3 @ 70%
3 @ 80%
3+ @ 90%
1 x 20 @ 50%