11.04.2021

Warm Up
3 Sets - Not for Time

10 Step Death March- lighter DBs each hand

50 feet Lateral Banded Walk (25 feet/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Strength- super set
3 times through- rest after each super set
A. DB rear foot elevated split squats x 5/leg- light
B. back squats 3 x 10 reps@ 45-50% unbroken


WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats

Rest 1:00

3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats


Post WOD

For Quality
100 banded pull aparts
100 straddle leg lifts- in straddle position, hands in the middle of the legs on the floor, lift straight legs up and down
100 prone snow angels