WARM UP:
100 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
Then:
Hip Mobility
SKILL:
EMOM 10 + 5
5 HSPU
*At Min. 11 add 1 rep each minute until failure.
**11 = 6, 12 = 7, 13 = 8, 14 = 9, 15 = 10
LIFT:
Back Squat
3 x 3
2 x 2
3 x 1
*Work to a heavy single for the day.
WOD:
“122716”
18-16-14-12 (10 Min. Cap)
Front Rack Lunges (135/95) (115/75) (95/65) (75/55)
Box Jump Overs (24/20) (20/12)
POST WOD:
Roll & Mobilize
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