Tuesday, March 22nd, 2022

Coach Led Warm Up

3:00 Flux Row

:30 easy/:20 moderate/:10 hard

2 Sets -10 Cat/Cows

-10 Scorpions

-:30 Straddle Stance

2 Rounds

-5/5 SL RDLs

-10 Bent Over Rows

-10 Wide Stance Squats

Strength

EMOM x 10 Minutes

-2 Deadlifts

*stay at one weight across sets, focus is on form and and building volume. No higher than 70%

METCON
4 Rounds For Time:

-30 Air Squats

-30/25 Cal Row

-30 Alt. Hang DB Snatches (50/35)

18 Minute Time Cap

Post time to Whiteboard and Wodify

Recovery

-Foam Roll Lower Back

-:30 Puppy dog Stretch

-1:00 Straddle Stretch

Extra Credit

4 Sets

-Chin-ups x 5-10 Reps

-Pendlay Rows x 8 Reps