Monday, March 22nd

Warm-up/5 min AMRAP:
10 Jumping Spider Lunges
10 Glute-Hip Bridges
5 Quadruped Thoracic Rotations (each side)
10 Hollow Rocks
Strength
6×3 Pause Front Squats @ 75% of 1RM
WOD
For Time:
10 Deficit HSPU ( 4 inch deficit/ 2 inch deficit)
50 Air Squats
10 Deficit HSPU
40 Air Squats
10 Deficit HSPU
30 Air Squats
10 Deficit HSPU
20 Air Squats
10 Deficit HSPU
10 Air Squats
(15Min Cap)

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