WARM UP
- Jog 4 down backs + 2L Inch worms + 2L High knees
- Run 4 down backs + 2L Active sampson + 2L Butt kicks
- Sprint 4 down backs + 2L Active spiderman + 2L High knee skip
-then-
- 90s/90s KB calve smash
- 90s/90s PVC front rack stretch
-then-
2 Rounds Of:
- 60s barbell bottom squat hold + 5 back squats w. empty bar
- rest 60s
STRENGTH
A. Front Squat – normal tempo
- Set 1: warm up
- Set 2: 4 reps
- Set 3: 4 reps @ last weeks heaviest weight
- Set 4: 4 reps @ 10lb heavier than last weeks weight
- Rest 3 min between sets
B1. 4×6/6 box step ups
B2. 4×15 db rear delt flys
*rest 60 sec
WOD
Every 2 Min for 8 rounds:
- 4 thrusters
- 6 over the bar burpees
- 8 sit-ups