DATE – Friday
Warm-up) 3 Rounds:
Banded Sprints and back pedals w/partner:
1 length forward sprint each, 1 length back-pedal each
25’ Duck Walk w/weight in front rack
Mobility)
Tricep smash w/roller
Banded Hip extension stretch
WOD A) Front Squat: 15 mins to build to a heavy single
WOD B) 12 min AMRAP:
10 Hang Squat Cleans 135/95lb (First round should be no more than 2 sets)
2 Rope Climbs (5 Strict Pullups or 10 Ring Rows)
200m Run
WOD C) GHD Hip Ext. 2-3 sets of 10-20 reps
