Monday

Monday

Warmup:

Walk in and immediately do 50 KB swings for time. Only go to eye level unless you feel comfortable with more.

Grab a 45# plate if you’re a guy

Grab a 25# plate if you’re a lady

Hit 3 rds of big sets not for time

30 weighted situps

30 back ext

30 leg kicks

 

Mobility:

Hit normal squat mobility and then really focus on Squat Therapy. Do a squat test and retest after mobility drills. Ask about smash and floss drills as well.

 

Strength:

Find a 10 rep max Front Squat

Be strong, reset, breathe, go!

 

WOD:

4 rds for time:

4 Hang Squat Cleans 225/155#

200m run

10 Chest to bar pull-ups 

200m Run

 

 

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