Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10 Glutebridge with 10 sec hold on top
10 Seal to downdog
10 IYTS
30 sec wall sit hold
30 Banded pull aparts
10 Kip swings
10 Juping airsquats
Strength: WK 2
5 Sets
5 Front Squats @70%1RM FS
Every after set
6/side KB Reverse lunge (24/16)
30 sec weighted plank hold rest remaining time
Metcon: (15 min cap)
9-15–21
Front Squats (115/75)
Handstand pushups
Pull ups
Scaling option:
9-15-21
DB Front Squats (35/20)
Deficit Pushups
Every after set 20 ringrows
Comments