Warm Up:
3 Rounds
1 Min Easy Row/Bike
10 Ring Rows
10 Air Squats
10 Push Ups
*Round 2/3 Air Squat Turns Into Goblet Squats
Coach Led Hip/Wrist Mobility
Skill:
Front Squats (12 min)
3×6 Reps
*Same idea as Friday’s Back Squats, 3 Working Sets. Focus on those elbows staying high throughout the entire set!
WOD:
On the 4:00 x 5 Rounds
9 Burpee Box Jump Overs (24/20′)
15 DB Front Squats (50/35) *2 DB Open Standard
15/12 Cal Assault Bike
*Equal Cal Row If Not Bike or Stagger by 2 min.
*Looking for the work to be done in less the 3 min so we get a minute to recover.
*DB weight that allows UB every round