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FRIDAY 150626

Warm-up:

Roll posterior

Run 400m

Banded hip distraction

15 leg swings

15 squats

10 GHD sit-ups

30 sec L sit from hanging position

45 sec upward dog

45 sec downward dog
Strength:

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets
WoD:

Complete rounds of 21, 15 and 9 reps of…

135/95 lb Front Squat

Toes to Bar
Mobility:

Mash quads

Lax shoulders

Work on sticky parts

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