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
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Green band hip/squat + front rack stretch
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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
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Front squats from the ground
If you don’t have a rower you can Bike or Ski
