Monday, May 29th 2023

WARM UP

EMOM x 6 Alt.

:40 Box Step Ups

:40 Bike

*swich back and forth with partner

then, w/ Mini band

2 Sets

5/5 Half Circles

10 AirSquats

15 Glute Bridges

then,

Spiderman Rotations

90/90 Rotations

90/90 Glute Stretch

w/ empty barbell

:30 FR Opener

5 Pause Front Squats

5 Jump Squats

Build to starting weight

STRENGTH

Pause Front Squats

EMOM x 10

-2 Pause Front Squats

Start moderate and build heavy

PARTNER WOD

10 Rounds (5 Each)

I Go/You Go Style

15/12 Cal Machine Sprint

10 BBJOs (24″/20″)

5 Squat Cleans (155/105) (Rx+205/135)