1 set:
:40 plate hops
:40 spiderman hold (:20 per side)
:40 air squats

1 set:
:40 plate hops
:40 spiderman reach and turn (:20 per side)
:40 counter-balance squats

1 set:
:40 plate hops
5 counter-balance squat hold (:10 hold per squat)

Front Squat Review and build up:
4-5 sets:
1-5 front squats

For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

1 set:
400-m front rack walk (65/95 lb)