Saturday, March 9th 2024

WARM UP – empty barbell

10 Air Squats

10 front squats

10 push press

10 Back Squats

10 Deadlifts

10 bent over rows

10 Burpees

10 Thursters

MOVEMENT/MOBILITY –

90/90 Rotations

Figure 4 Rotations

Spiderman Rotations

:30 Active Hang

10 Kip Swings

6 Push-ups

then,

5 Pause Back squats and build to starting weight

STRENGTH

Every 2:30 x 4 Sets

4 Pause Back Squats

*build across sets but only as heavy as you can keep the pause

PARTNER WOD

I GO/You GO

30 Rounds For Time:

“Cindy”

-5 Pull-Ups

-10 Push-Ups

-15 Air Squats

*complete one round and then switch. This should be sprinty