Warm  Up
2:00 cardio choice
2 rounds:
12 band resisted deadbugs (6/side)  https://www.youtube.com/watch?v=G97izxEjMds&feature=youtu.be
10 tempo single side racked DB front squats  (5/side with 4 second descend)
8 pausing frog bridges- laying on the ground, put feet together in butterfly position with DB across the hips.  Ankles close to the butt.  Raise the hips with a 2 second pause at the top of the bridge

Mobility:
Couch stretch x 30 seconds each side
ankle stretch x 30 seconds each side- push knee over toes with foot flat on floor


Skill: back squat Day 11
5 reps @ 65%
3 reps @ 75%
2 reps @ 80%
1 rep @ 90%
1 rep @ 92.5%

between sets of back squats perform single leg RDLs x 5 reps each side
use a moderate KB weight

then..

5 sets of
5 reps DB curls
5 air chair swings or 5 hollow positions with a box https://www.instagram.com/p/B5TK2A9AwUS/

OHS mobility:  https://www.instagram.com/p/B6V8iamHNZ8/
A.  Squat Y's x 5 reps each side
B. Lat eccentrics x 10 reps slow tempo



TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
https://www.instagram.com/p/B5TK2A9AwUS/

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep


WOD
21-15-9
OHS    95/65    75/55     45/35
box jump overs 24/20"
TTB or hanging knee raises or tuck ups

January Monthly Challenge
Day 8- 16 walking lunges each side