Tuesday, September 6th 2022

WARM UP

2 Sets

-16/12 Cal Row

-8 Spanish Squats

-8 Kip Swings

Into

Banded Front Rack

Banded Hip Distractions

Banded Ankle Distractions

then

Barbell Front Squat Warm Up

STRENGTH

3x 8 Front Squat @ 65-73%

2:00 rest b/t

METCON

Turkey Challenge QC 22.3

For Time:

50 Calorie Row

50 Front Squats (75/55) (Rx+105/75)

25 Pull-Ups (Rx+50)

50 Overhead Squats

*18 Minute Time Cap

RECOVER

-Barbell Quad Smash

-Couch Stretch :90/:90

-Spiderman Lunges :45/:45