10.24.2022

Warm Up
2 sets
1:00 jumping rope
banded monster walks x 10 each direction
1:00 bike
banded lateral walks x 10 each direction
single leg support squat and hold x 4 each side @4311- hold onto the rig and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back.



Squatober
banded ankle stretch x 30 seconds each side
slow touchdown squats x 8/side
single leg glute bridges on foam roller x 10 each side



Strength
front squats
5 x 3 reps@ 50% of your BS max
then

super set- 3 times
DB farmers walk 150 feet
Barbell bicep curls x 15


WOD
"GSP"
3 rounds for time
24 wall balls 20/14
12 devil's press 50/35 35/20