Wednesday, September 21st 2022

WARM UP

Every :15 x 3:00

-5 Air Squats

-3 Box Jumps

Into

Box Pigeon

then

2 Sets

4/4 Step Downs

6/6 Figure 4 Hip Rotations

into

Build to 70% of Front Squat

STRENGTH

Front Squat

3×6

70-78%

rest 2 Minutes

METCON

3 Rounds

20 DB Lunges (50s/35s) (Farmer Hold)

20 Box Jumps (24″/20″)

20 Wallballs (20/14)(Rx+30/20)

16 Minute Cap

RECOVERY

-Barbell Quad Smash

-Couch Stretch :90/:90

-Spiderman Lunges :45/:45