Warm-up:

Run or Row

Samson Lunges Down

Spiderman Crawl Back

Banded Hip Distraction

15 Hollow Rocks

10 Pullups

10 Yoga Push ups

15 Squats

Warm up to working set for Front Squats

 

Strength:

Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%

Rest 2 minutes between sets

 

WoD:

Five rounds for time of:

Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

 

Mobility:

Mash Quads

Lax to Glutes

Roll Posterior

Mash Triceps

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TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021