Mobilize: Couch Stretch, Olympic wall stretch, Captain Morgan stretch. Iron out your gristly bits using ball/bars/rollers.
Front Squat 11-9-7-5-3-1
then for time:
Tabata Front Squats 63/95
Southern Star Loop- leave out garage door run onto Cowart towards the construction, re-enter via the garage door
post time and total reps to comments.