Friday September 2, 2022

Warmup

1:30 Bike/Row

10 Ring Rows

5/Side Split Squats

10 Plank Shoulder Taps

5 Goblet Squat w/ Forward Press

10 Scapular Pullups

Mobility

Banded Front Rack  Stretch :30/Side

Banded Knight Stretch :30/Side

Skill/Strength

Front Squat 5-4-3-2-1

WOD

15 pullups

25 front squats

15 pullups

45 back squats

15 pullups

65 air squats

15 pullups

The squat weight should be light.

F:  reduce squat reps; ring rows

P1:  115/75

P1.5:  95/65

P2:  75/55; reduce pullup reps to 10

C:  135/95 or more; chest to bar pullups

Then (optional if time remains)…

1 mile run or 2k row