Tuesday, September 1st

Warm-up
30-20-10
High Knees
Banded Clamshells (split per side)
Banded Bilateral Exeternal Rotation
Superman Hold
Strength
5×2 Front Squat @ 80% of 1RM
*:90 rest between sets
4×1 Front Squat @ 85-90% of 1RM
*2 min rest between sets
WOD
5 Rounds for Time:
50 DU’s/100 Singles
20 Wall Balls (20/14)
(15Min Cap)

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