Wednesday 10/3

Mobility: Roller - Back, Lats, Quads

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2 Minutes of 90/90 flow

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1 Minute of Slow Tempo Air Squats 

Warm Up: Front Squat 

8-5-3

WOD: Front Squat

5-3-3-2-2-2, perform 1 set every 2 minutes 

score heaviest set 

Accessory: 

4 Sets 

Alternate Row and Bike (2 sets of each) 15 seconds for max calories 

Rest 4 Minutes between sets

*during rest perform 8-12 Ring Dips and 5/leg Single Leg Squats to low box

Cool Down: 3 Way Hamstrings