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