Monday Squats and "Cindy" or "Mary." Pick your poison.
MONDAY Warm-up Squat Therapy [YouTube]
Strength Front Squat [wmv][mov] 5x3 Front Squats at 80% of 1repmax.
Conditioning "Cindy" [wmv][mov] AMRAP in 20 Minutes: • 5 Pull-ups • 10 Push-ups • 15 Squats
OR
"Mary" [wmv][mov] AMRAP in 20 Minutes: • 5 Handstand Push-ups • 10 Pistols • 15 Pull-ups
Front Rack Mobility