11.30.18

Warm Up
2:00 bike/row/run
2 easy rounds of:
10 hollow rocks
10 half kneeling KB strict press (5 each)
15 RDL with light weight on barbell
20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position. Squeeze glutes

Mobility:
With a thera band perform 10 reps of the following:
1. W holds :05 each
2. pull aparts
3. diagonals
4. pass thrus

Wrist flow- https://www.instagram.com/p/BevdU-7BzT9/


Rack a barbell and tricep smash x :30 each side


Skill: tempo front squats
take 3 seconds to descend and 2 seconds to hold at the bottom
3 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 75%- yes again



WOD
For Time
1,2,3,4,5
heavy lift (between 75-80% max)- such as cleans, deadlift, squat, snatch, press
gymnastics movement (difficult but doable)- such as ring/bar muscle ups, strict pull ups, strict dips, strict hspu, handstand walk for distance, L-sit hold