PreHab:
Hip Prep
Warm-up:
Kip Swings
Pollof Press
Waiters Lunge
Strength:
5×3 Front Squat
WOD:
RX
21-15-9
Front Squats @ 50-55%
Pull-up
RX+
21-15-9
Front Squat @ 50-55%
C2B Pull-ups
O1:
21-15-9
Front Squat @ 50-55%
Assisted Pull-ups
02:
15-12-9
Front Squat
Ring Rows