Warm Up
12:00 continuous, quality movement
30 second bent knee or hollow hold
5/side over and unders (PVC or band on rig)
10 alternating curtsy lunges
8 deep squat progressions




Mobility
Goblet squat with dorsiflexion stretch x 1:00
Sit squats x 6-8 reps - on MB take 50% off your weight off by coming up just a tiny bit off the ball. Then come up an inch and hold and back down. Control is key and moving vertically. Check out the faults on the video to watch for what members do here.
https://www.instagram.com/p/B0GnYEnHJxG/

Barbell warm up

5 reps of each
good mornings
back squats
behind the neck press
elbow rotations
stiff legged deadlifts
front squats
strict press



WOD
For Time
Barbell Complex of:
4 Rounds:
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Good mornings
8 Bent-over Barbell Rows
Rest 2:00-3:00
*All done without regripping or removing hands from the barbell.
20:00 Time Cap