Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Front Squat Undulations
Warm-ups preparing for working sets x 5:00
Then…
Every 2:30 x 6 Rounds total complete the following:
Front Squat x 1-7-1-7-1-7
*Build to the heaviest/best sets possible each round.
Post scores to comments.
“So Extra”
Double-unders x 50-40-30-20-10
V-ups x 25-20-15-10-5
Burpees x 25-20-15-10-5
Notes: Scaling will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Front Squat Undulations
105lbs
“So Extra”
18:38
Notes: sheeeeshhhh 🥵