Group Warm-up
Mobilize Front Rack
10 Air Squats
Strength
FRONT SQUAT WAVE
25′ to complete
“Squat wave”
1 x 5 @ 75%
1 x 3 @ 85%
2 x 1 @ 95%
1 x 10 @ 70%
Daily WoD
10′ EMOM
7 Front squats 95/65lbs a) 75/55 b) 55/35
7 Push Press 95/65lbs a) 75/55 b) 55/35
Mobility
2′ Screaming Pigeons, each leg
Lax Shoulders