Monday November 29, 2021

Warmup

1:00 Double Unders or Single Unders

10 Banded monster walks

10 Banded pull downs https://www.youtube.com/watch?v=N-BwJukI2_I

2 Rounds:

10 Squat jumps

10 Kip swings

5 Glute bridge walk outs https://www.youtube.com/watch?v=PtAEesSYE1A

Mobility

Banded Front Rack Stretch :30/Side

Skill/Strength

Front Squat 10/8/6/4/2

Add weight each set.

WOD

5 rounds:

15 back squats

50 double unders

15 pullups

F:  4 rounds; kb goblet squats; single unders; ring rows

P1:  115/75

P2:  95/65

C:  135/95; 75 double unders; strict pullups (round 1), chest to bar pullups (rounds 2-3), regular pullups (rounds 4-5)

Barbell weight should be challenging but unbroken on all sets.