-Warm Up-

 

Forearm smashing 

Bicep smashing 

Forearm stretch 

 

-Strength- 

 

Tempo Back Squat @ 40-60%

 

No belts

Want to work control and positions

 

4 down

3 at the bottom

1 at the top

 

3-3-3-3-3

 

 

-WOD- 

 

Complete 5 times

 

Minute 1 max push-ups

Minute 2 rest

Minute 3 max air squats

Minute 4 rest

Minute 5 max sit-ups

Minute 6 rest