MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
250 mt Row
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS
Squat: Air – Front Squat – Overhead
Barbell Warmup (empty barbell)
5 Good Mornings
5 Presses (behind the neck)
5 Front Squats
5 Stiff Legged Deadlifts
Then:
CONDITIONING
Front Squat
5-5-3-3-3-1-1-1-1
