Friday

 

Warmup/Mobility)

10-12 mins dynamic lower body/squat prep

*Start squats 15 mins into class

 

WOD A) (25 mins) Front Squat/Back Squat: 4 sets of 4/8 reps @ 90-95% of Tuesday

 

WOD B) 3 Rounds NFT:

 

2-3 Rope Climbs or 1-2 Legless

10-12 Banded Glute Bridges @ 30X1 tempo

10-12 Banded Good Mornings @ 30X1 tempo

10-20 GHD Situps or V-Ups