12.22.2022

Warm Up
 2 sets 
1:00 row/bike/ski 
20L/20R lateral banded walks 
5 inchworms 
barbell front rack squat hold 45/35#, 30 seconds 
5 barbell front squats 45/35#

 
Mobility
2:00 squat hold
14 hip airplanes
14 single leg glute bridges



Strength
Front Squats
3 sets of 8 reps @40% of your back squat max

WOD
"Around"
3 rounds for time
16 alternating DB snatch 50/35  35/20
16 wall balls  20/14
20/15 cals row or 15/11 cals row
10 each side single DB reverse lunges