Warmup:
5 min
front rack duck walk forwards
front rack duck walk backwards
PVC front squat 3 reps
PVC back squat 3 reps

Stretches

Skill:
Tempo Tabata
Odd - 20 sec air squat
Even - 20 sec goblet squat

Workout:
Front Squat
1-1-1-1-1-1-1-1-1-1
135-155-175-195-225-245-255-265-275-225

My wrist is still jacked up keeping me from getting into a good front rack with much weight...grrrrr