Warm Up:
3 Rounds
Run 200 m
5 inch worm
5 Scorpion
5 Iron Cross
5 Good mornings (no load)
Mobility: Focus on posterior chain
Front squat skill transfers (with bar)
Back Squats:
4 x 4 @ 70%/75%/80%/85%
Front Squats
4 x 5 @60%/65%/70%/70%
WOD:
6 MIN Circuit, each circuit is max reps, rotate between each
Odd: Short shuttles
Even: Push Press (35/45)
Silvers:
Warm Up:
JMSU
MOBILITY
Strength: Front Squats 5 x 5 incr weight
WOD:
CIrcuit 1 min at each station - 2 rounds
Tire Flips
Step Ups
KB Swings
Goblet Squat
burpees
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