Monday May 3, 2021

Warm Up
2:00 Bike or 400m Jog 

2 Rounds:
10 Speed Skaters
10 Squat Jumps
10 Inchworms
10 Duck Walks
10 Hollow Body Swings 

Mobility: 
Banded Front Rack 1:00/Side
Couch Stretch 1:00/Side 

Banded Monster Walks
Glute Bridges
Squat w/ Forward Press (Light plate)
Shin Switches  

Strength/Skill
Tempo Front Squat:
Every 2:00 x 5 sets
3 Tempo Front Squats (3 seconds down, 3 in the bottom, and 3 seconds up)* 

*If you’re still working on that front squat, feel free to just perform 3 normal front squats

WOD
5 Rounds
12/9 Cals
9 Pullups
9 Thrusters

F: Ring Rows; Light DB Thrusters
P1: 95/65
P2: 75/55
C: C2B; 115/75