04.03.18
Warm Up 21 Calorie Bike, Row 7 Wall Squats 15 Calorie Bike, Row 5 Wall Squats 9 Calorie Bike, Row 3 Wall Squats
Modified Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 Stiff Legged Deadlifts
Repeat barbell warm up with a light load (10s or 5s added)
Mobility:
deep goblet squat stretch x 1:00
couch stretch x :30 each side
ankle stretch- lunge with foot on top of a plate x :30 each ankle
Skill: Stamina Squats week 1
12:00 EMOM- each squat set is done at 60% 1 RM for front squat
odd mins- 3 front squats
even mins- 6 back squats
WOD
5-4-3-2-1
DB manmakers 50/35 35/20
Bar muscle ups or strict pull ups
*manmaker is row R, row L, push up, clean and jerk