Warm Up
2 rounds

Bike/Row 10/8 cals
10 hip /leg swings over a low racked PVC on rig (or a band across rig works)
10 deadbugs
10 slow to fast air squats
25 feet spiderman walking lunges (greatest stretch alive)
25 feet crab walk

Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps


Skill: front squat
every 2:00 for 10:00
4 reps @ 75% 1RM


WOD- when a workout has rest in between rounds, we should be able to push the speed on each section of the workout. Always record times for rounds- makes you try harder.
5 Rounds
12 box step ups while holding a plate to the chest 25/15#
300/250m row
2 rope climbs
Rest 1:00

*record your slowest time on the board