WARM UP
4 min row or bike (or mixed) - 3 rds: 10 air squats, 5 inch worm to push up,
Squat Complex
front squat 5x5
back squat 5x4
OH squat 5x3
back squat 5x4
OH squat 5x3
WcG Ladder - Clean/KB
alternating Ladder for Time
1-10 clean 135/85, 115/75, 95/65, 75/55
10-1 KB swing 70/44, 53/35, 44/26, 35/18
1-10 clean 135/85, 115/75, 95/65, 75/55
10-1 KB swing 70/44, 53/35, 44/26, 35/18
3 rds:
15 lying weighted bridges
15 weighted situps15 Russian twists
15 lying weighted bridges
15 weighted situps15 Russian twists
