Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Back Squat 95%
10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 85%, 1 x 90% 2 x 2 x 95%
WOD (16, 10, 8, 6)
Burpee pull-ups
Walking lunge with Kb single arm overhead press. (use light weight.)
RidgeWOD:
Back Squats (Speed Squats): 10 x 2 @ 60% of 1RM
***Set a clock and perform 2 reps on the minute every minute***
WOD:
800m Run
5x Pull Ups
10x Push Ups
15x 50# KB Goblet Squats
800m Run
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