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02.13.18

13
Feb

02.13.18

Warm Up:
3 Rounds:
1:00 Light Row
:40s Alternating Samson Stretch Lunges
:30s Inchworms
:20s Good Mornings- with a band

Mobility:
Foam roll thoracic spine x 1:00
Foam roll quads and IT band x 1:00
Tricep smash on racked bar
Deep lunge stretch while pushing out the front knee x :30 each side

Skill: Front squats
Sets 1-3 3 reps @ 75%
Sets 4-6 3 reps @ 80%

WOD
Buy in: 500m row
3 rounds of:
10 C2B pull ups/ pull ups/ ring rows
15 push ups/ incline push ups
20 wall balls 20/14
Cash out: 30/24 cal bike

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