02.23.2023

Primer
A.  touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there



Strength
Front squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 1 rep @ 80+%

WOD
"To the Top"
4 rounds each for time
50 Double unders or 50 speed steps (counting only the right foot)
2 rope climbs or 4 up/downs
12 wall balls 20/14
rest 2:00