Dynamic Range of Motion
Hollow/Arch on Bar
Rollovers
Spidey Lunges

Barbell Skill (20 Minutes)
CrossFit
5×3 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth). Work up to a max triple for the day.

Strength & Conditioning
Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

Conditioning
100 Double Unders/Single Unders
50 Burpees
100 Double Unders/Single Unders
35 Burpees
100 Double Unders/Single Unders
20 Burpees

Bodyweight Skill (10 Minutes)
1) 6 x 20 seconds Hollow Hold, immediately roll to Arch Hold for 20 seconds, then roll back to Hollow. (No break)

Lumbar Lordosis: Stop Sticking Your Butt Out! – Zach Erick