Warmup
0-3 warm-up
bike or row
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
Front Squat from rack
6 EMOM x4 front squat at 70% 1rm)
(not fast! controlled down and up)
6 EMOM x4 front squat at 70% 1rm)
(not fast! controlled down and up)
Metcon
5min row for total meters
3 min transition
150 wall balls
at the top of every minute perform 1 squat clean(70% of 1rm)
3 min transition
150 wall balls
at the top of every minute perform 1 squat clean(70% of 1rm)
PRACTICE
DUs4-6 rds 20/20
