Monday September 13, 2021

Warmup

2 Lap Jog/1:30 Bike or Row

2 Rounds:

10 PVC Pass Throughs

5/Arm Bottoms Up KB Press

10 Cossack Squats

10 Glute Bridges

Mobility

Squat to Stand x 10

Couch Stretch :30/Side

Skill/Strength

Establish a 3 rep max front squat

Record your weight.  We will retest this a couple of months down the road.

WOD

5 rounds:

10 front squats

1 lap

10 front-rack lunges (alternating r/l)

1 lap

F:  kb goblet squats; kb lunges

P1:  95/65

P2:  75/55

C:  135/95