Tuesday, March 9th

Warm-up/5 Min AMRAP:
10 Jumping Spider Lunges
10 Adductor Rock Backs (5 each leg)
10 Frog Pumps
10 Bird dogs (5 each side)
Strength
5 Sets of 5 Back Squats Every Minute @ 60%
then:
5 Sets of 2 Pause Back Squats Every :90 building every set until hit your heaviest.
*2 second pause at bottom of each rep.
*Record heaviest weight on the board.
WOD
200 DU’s
100 DB Front Rack Alternating Lunges (50/35)
50 T2R/T2B
*can perform however they want…all the way through. Example: 5 Rounds of 40,25,10, 2 Rounds of 100,50,25
* 15 min cap