Thursday March 21, 2024

Warmup

1:30 bike/row

10 cossack squats

10/side split squats

10/side OH press

10/side lateral raises

10 goblet squats

10 dead bugs

10 glute bridges

Mobility

10 squats to stands

:20 samson stretch

:20 downward dogs

10 shin switches

Skill/Strength

7 front squats > 13 back squats

From the rack.  Go directly into the back squats after the front squats. 

Go as heavy as possible for 2 or 3 cycles. 

WOD Primer

3 rounds:

150m row

3 strict presses

5 situps

WOD

750m row

20 strict presses

40 situps

500m row

30 push presses

60 situps

250m row

F:  light barbell or double DB

P1:  95/65

P2:  75/55

C:  115/75; 20/40 GHD situps