04.03.19

Warm Up
2:00 cardio

2 rounds:
lateral box step ups x 5 each side
hip bridges with heels on a box x 10 reps
sumo inchworm x 5 reps - walk hands out with legs wide and then walk hands back to feet while keeping leg straight and sending the butt high
single arm high pull with KB x 5 each side- light
single arm overhead carry x 75 feet each side- moderately heavy


Mobility: Squat

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 10 reps
4. half kneeling position to a pigeon pose stretch x 8 reps/side
5. goblet squat with a 3 second pause x 10 reps
6. back squat with KB on the back with a 2 second pause x 10 reps

Skill: stamina squats week 1
12:00 EMOM
min 1: 3 front squats @ 60%
min 2: 6 back squats @ front squat weight

WOD
4 RFT
21 deadlifts 135/95 115/75 95/65 - no heavier on these weights
15 box jump overs 24/20"
9 push jerks 135/95 115/75 95/65