06.18.18 'Squat Fest'

Warm Up3 rounds 1:00 row or bike 10 pike on box- shoulder taps (5 each side) 15 second L-Sit hang on bar

Primer:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate 10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

WOD 'Squat Fest' the goal is to increase weight each set across the 15 sets OHS 5-5-5-5-5 Front squat 3-3-3-3-3 Back squat 1-1-1-1-1 example: 100/110/120/130/140 OHS 150/160/170/180/190 FS 200/210/220/230/240 BS