DATE – Thursday

 

Warm-up/Mobility)

Quick hip cirlces/leg swings

Banded Squat warmup x 1 round

Lunge stretch x 60 secs

Banded Squat warmup x 1 round

Front Rack w/PVC x 60 secs

 

WOD A) (12 mins) Front Squat: 1×20 unbroken reps (aim for 60%+ of 1RM)

 

WOD B) 3 Rounds for time:

500m Row

25/15-18/10-12 Toes to Bar (Adv/Int/Beg – Scale TTB amount to max. 2 sets on first round)

-2 mins rest between rounds-

 

*Knees to arms or situps as TTB mod.

**Record total time minus 4 mins

SPRINT PACE EACH ROUND!

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