07.12.2021

Warm Up
2 sets
200m run
10 drop lunge to knee lift each side
30 seconds quadruped shoulder taps


Primer- 2 sets
A1. knees over toes split squats @20X0 x 8 reps each side
https://youtu.be/ufsoFnFCqA4
A2. cyclist squats @31X0; 8-10 reps

Strength

Tempo Front Squat @2121, 3,3,2,2,2; rest 2-3mins (focus on great positions this week - maintain strict tempo)

WOD
"Rollin" 

14:00 AMRAP

 reverse sled pull x 50m

 run x 200m

 kettle bell swings x 15 reps  53/35 

TTB x 10 reps 

 HSPU x 5 reps