Thursday 5/10

Progression

Mobility:

L-Ball – Glutes, Quads

+

10 Hip Circles/side

+

RNF Squats with Bands

Warm Up:

Front squat @ tempo x 8 with bar, x 5 at 50%, x 3 at 60%

Strength:

4 Sets

Front Squat x 4-6, @ 30X1, 70%+ of 1RM

rest 1:00

Heavy Russian KB Swings x 12-15

rest 2:00

WOD:

For Time, 12 Minute Cap

50 Air Squats

25 Push Ups

40 Air Squats

20 Push Ups

30 Air Squats

15 Push Ups

Cool Down:

Couch Stretch