01.11.2024

Strength
Block 4- concentric, reactive 
front squats
4 sets of 5 reps @ 75%
 
**between sets of squats or right after all sets- complete one round of
https://www.instagram.com/p/ChJHBOIg54M/ 
A. 10 reps plate Turkish sit ups- focus on pressing tall
B. 5 each side DB windmills- focus on shoulder stability
C. 5-8 reps hollow plank sliders- focus on rigid body lines- use the yellow scooters or the rower seat
 
WOD
"Smith"
4 rounds
3:00 ON
1:00 OFF
pick up where you left off
5 HSPU
10 KB swings 72/53
15 air squats