04.19.18

Warm Up400m bike/row/run

2 sets of the following- move slowly and deliberately 10- 5 each side- single arm KB racked squat- hand should be right next to chest holding KB 12 banded monster walks (forward and backward) 30 sec forearm plank

Mobility Psoas March: 20 reps (10 each leg) https://www.instagram.com/p/BheREQ8DUo0/?taken-by=functional.bodybuilding

Russian baby makers x 10 reps

Skill: stamina squats week 3- weight is based on front squat 1 RM for both

12:00 EMOM

min 1- 2 front squats @ 66%

min 2- 4 back squats

WOD

3 Rounds Not Timed

Sled push 20m (our ramp to the pylon) - if inside, reverse sled drag one length of the gym with mini-sleds and straps.- use aggressive weight

5 renegade rows- use moderate DB weight

5 strict TTB

20 sec wall facing hold