08.05.2020

Warm Up
2 rounds
100m run
2 TGU each side
10 each side reverse plank bridges  https://www.instagram.com/p/CAIizoQlxhN/
10 each side bird dogs
4-5 each side perfect stretch



Strength
4 sets

A. front squats x 4 reps @ 3331 @ 70-75%
B. chainsaw rows x 8/side @ 2110

WOD
"Pants of Fire"
3 rounds
9 TTB   
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

Rest 3:00

3 rounds
9 TTB
7 lateral hops over the barbell
5 squat cleans 155/105 135/95 95/65

TTB or perform the hanging knee raise drill with a heavy KB and orange band.  Here is a video of the drill: 
https://www.instagram.com/p/B0RxrD4Ad2h/