03.09.2023

Strength
sumo deadlift
4 sets of 8 reps @ 60-65% your max conventional DL

then 3 sets
A.  foam roller hack squats or barbell hack squats x 10 reps with lighter load
   https://youtu.be/0UaKX8N_-Qo
B.  bird dogs x 10 reps each side

WOD
#justabar
8 rounds for time
20 bent over rows
15 curls
30 second overhead hold

06.24.2022

Warm up https://www.instagram.com/p/CeBve-wgt3y/

2 sets
20 Banded Monster Walks
20 Tibialis Raises
10 Heels Elevated Prisoner Squats

Mobility
A. banded front rack stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
C. 4 each side perfect stretch



Strength
Front Squat Waves
4 reps @ 70%
2 reps @ 75%
1 rep @ 80%

4 reps @ 75%
2 reps @ 80%
1 rep @ 85%

4 reps @ 80%
2 reps @ 85%
1 rep @90%

WOD
#justabar
8 sets
20 bent over rows
15 curls
30 second overhead hold