Monday, September 26th 2022

WARM UP

2 Sets

25 Rower Pulls

10/10 Banded Hip Distractions

5 Tempo Air Squats

into

Coach Led Hip Flow

Build to Starting Front Squat Weight

STRENGTH

Front Squat 4×5

start @ 70% and build to a 5 Rep max

rest 2 Minutes

GET FIT

4 Rounds

15/12 Cal Row

10 Thrusters (95/65)(Rx+115/95)

12 T2B (Rx+15)

*15 Minute Cap

RECOVERY

:90/:90 Couch Stretch

Quad Smash w/ Barbell

Pigeon :60/:60