MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat
CONDITIONING
HEAVY FRONT SQUAT*
Take 8 minute to find 1 set of 5 reps of Front Squat
Then:
On the 2 minutes x 7 rounds Front Squat
5 – 5 – 3 – 2 – 1 – 1 – 1
*compare to 13.01.220
