Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Lift: Back Squats 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts
WOD: AMRAP in 15 min.
10 Lunges each leg
Run to 41 & back
10 Squat Jumps
RidgeWOD:
Strength:
Conventional Deadlift: work up to 5 sets of 5x @ 85%
WOD: 5 Rounds - 3 minutes each round for AMascentsAP
15 ft. Rope Climb - REST 3 Minutes between Rounds
Auxiliary Work: 5 Rounds Superset
10x HEAVY DB Row
3x Body Blaster
2x Sprint Start
