12.20.17

Warm Up:
400m row or bike
4:00 to foam roll quads, hamstrings, glutes, IT…

Two sets of:
Banded Monster Walks x 10 reps in each direction
Banded Lateral Walks x 10 reps in each direction
Banded Squats x 10 reps
Push-Ups x 10 reps

Skill: Back squats
5 reps @ 70%
3 reps @80%
1 rep @ 85-90%
then…
6:00 EMOM
1 rep back squat @ 90% – if you missed out on past back squat series, then pick a lighter load.

WOD
15:00 EMOM
Min 1: 12/10 cals row
Min 2: 6 pull ups + 6 sit ups
Min 3: 6 DB burpee box step overs 50/35    35/20  — hold the DBs at a farmer carry position