Individual Warm-up
Always start any warm up with cardio first. Beginners/Intermediates do the first movement noted. Advanced, your choice:
400m Run OR 500m Row OR .6 AAB OR 450m Ski Erg
10 Air Squats / 10 Pistols (L+R=2)
10 Push-ups / 10 Ring Dips
10 Sit-ups / 10 GHDs
10 Pull-ups (banded or ring row OK) or 5 Lower Downs from Chin above bar (no band) / 10 C2B
30 Singles / 20 DUs
——————- Advanced Only ——————-
5 HSPU (strict, if you got them)
3 Bar/Ring MU
Group Warm-up
Front Squat Review
Strength
3 X 3 FRONT SQUAT AT 80-85% OF 1RM
15′ to complete 3 x 3 Front squats
Daily WoD
DOWNWARD LADDER: FS/KTE/DEADDS
9 Front Squat (135/95) a) 115/80 b) 95/65 (from ground)
9 KTE a/b) High Knees
9 Deadlift (135/95) a) 115/80 b) 95/65
7 Front Squat
7 KTE
7 Deadlifts
5 Front Squat
5 KTE
5 Deadlifts
3 Front Squat
3 KTE
3 Deadlifts
Cash Out
3 x 10 Evil Bars or Floor wipers
Mobility
Screaming Pigeons 2′ each leg
Roll Posterior