Monday January 9, 2022

Warmup

1:30 Bike/Row

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Reverse Lunges

10 Cossack Squats

10 Bird Dogs

10 Dead Bugs

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Front Squat

3x8

WOD

25/20 cal row or bike

15 back squats

20/16 cals

Rest 2 minutes

20/16 cals

15 back squats

15/12 cals

Rest 2 minutes

15/12 cals

15 back squats

10/8 cals

You may squat from the rack.  The goal is heaviest possible but unbroken.

F:  light barbell

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125 or more