Group Warm-up
250/200m Ski Erg, then
4 min EMOM:
10 squat jumps
5 push-ups
10 sit-ups
Strength
3X5 @ 75% OF 1RM BACK SQUAT
15′ to complete 3 sets of 5 reps at 75% of your 1RM Back Squat
Daily WoD
4RFT: C2B / FRONT RACK LUNGE / FLUTTER KICK
10 C2B a) 10 Pull-ups b) Aided or Ring rows
25′ Front Rack Bar Lunge 95/65 a) 75/55 b) Walking Lunge
100 Flutter Kicks (L+R=2)
25′ Front Rack Bar Lunge 95/65 a) 75/55 b) Walking
Mobility
Roll Quads, Posterior, Lats
Lax GlutesLunge