Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups
WOD:
Superset front squats & deadlifts together.
(12, 10, 8, 6, 4)
Men 95-135, Women 65-95
Front Squat
Deadlift
Then Complete 3 Rounds:
20 Tire Flips
10 each leg Weighted Step Ups
20 MB Burpee Wall Ball Shots
OH Plate Carry to Stevie Tomato’s & Back (45/25)
RidgeWOD:
Back Squat with Bands: Work up to 80% 1RM - 1 x 10, 1 x 8, 5 x 5, 3 x 3
Auxiliary Work:
* 3 x 10 Barbell Box Step Ups - 90 seconds rest between sets
* KB OH Lunge - 3 x 10 Each Leg
Couplet: Not Timed...5 Rounds
10x HEAVY KB Swing
10x Sitting on 12" Box Jump to a 30" Box
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