SEPTEMBER 27TH

STRENGTH:

WORK UP TO A HEAVY 5 REP, 3 REP AND 1 REP FRONT SQUAT

WOD:

EVEN MINUTES 5 BACK SQUATS @ 3 REP MAX WEIGHT FROM THE STRENGTH

ODD MINUTES 12 BOX JUMPS 24/20

x 12min

CORE:

3X6 3SEC COUNT V-UPS (3SEC TO GO UP 3 SEC TO GO DOWN)

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round