WARM UP – MOBILITY

2 rounds:

60s row

10 Sampson lunges

15-20 Red band glute steps

5 x Inchworms + 2-3 push-ups + ~5-10s down dog

Green band hip/squat + front rack stretch

Front squat warm-up/technique w/ empty barbell

WOD A

FRONT SQUAT

20 mins to build to a heavy single, or new 1RM front squat

*If you are new to classes, or less familiar with the front squat keep reps in the 3-5 rep range and aim for 4-5 good working sets.

WOD B

WRECKING BALL

Complete for time:

20-15-10-5 reps of:

Row Cals

Front squats (135/95)

Ring Dips

Front squats from the ground

If you don’t have a rower you can Bike or Ski