IMG_2945 Primer: 3 sets bent over rows with barbell 6-8 reps rest :30 plank hold :60-:90 rest :30

Primer to squats: 1.deep squat progression 2.squat rocks- green band on rig and sit on band in squat position while rocking back and forth- ankle range of motion 3.banded assisted perfect stretch- green band on rig with one leg in band sideways from the rig-lunge and opposite leg goes back- hands or elbows on the floor

WOD 16:00 EMOM Odd min: front squat x 3 reps with :03 pause at bottom Even min: strict press x 3 reps *load two different bars and work with a partner