3.6.13

mobility: warm-up: A. 1/2 Tabata wallball shots jump rope B. front squats 8.5.2. strength: Front Squat 5×1 30:30:30 Plank Complex wod: 25.20.15.10.5. goblet squats over & Back Hops 12.10.8.6.4. Pull-ups

2.8.13.

mobility: warm-up: 3x 20 bulgarian split squats 10 ring push-ups 20 lateral Hops Strength: 5×1 Front Squats WOD: 10.9.8.7.6.5.4.3.2.1. Front Squat @ 60-70% Burpees

11-27-12

mobility: warm-up: 3x 6 Squat Therapy 6 Agility Drills 10 DB Strict Press Strength: Front Squat 5×1 WOD: 3x 21 Thrusters 21 over & back Bar Hops