Warm Up: (15 mins)
Upper body lift prep
Lower body lift prep
10 Rounds 5 sec squat hold 10 sec rest (3 mins)
Coach will help you strive for perfection
REVIEW: 7-8 mins
Bench Press (2-3 mins)
Practice neutral spine position against the wall while taking 10 breaths on coaches count without losing contact with the wall (like a wall sit but have hips positioned higher than 90 degrees)
Front Squat - grab dowels (5 mins)
Review set up/start position
Neutral spine
Elbows up
Bottom position
3 sets of 3 front squats with dowel, on coaches count
Use this time to perfect your position, work to eliminate chest dip and tailbone wink
WENDLER WEEK 4: BENCH PRESS AND FRONT SQUAT (12 mins)
WOD: 10!1
Double Unders
Toes to bar
Front rack walking lunge (l & r=1) dumbbells or kettlebells
Rx: 45-55/30-40
Rx2: 35/20 Toes to rings
Rx3: any other weights, knees to chest
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