-Warm Up-


2 rounds


1 min row

 

10 reverse lunge with overhead reach

8 eccentric ankle dorsiflexion

10 banded glute bridges

8 cat/ cows



-Strength-


Back Squat 

 

3-4 sets of 8 reps 40-50% of 1 Rm


This will be a De-Load week we will continue our 20 rep next week


Super set with Hip Thrusts


10 Reps as heavy as possible climbing in weight.


Rest 2min. before starting back at the back squat.



-WOD-


Happy Birthday Coach Jenn!


For time : 16 minute cap


35 cals row

35 DB thrusters 35/20

35 C2B pull-ups

35 DB thrusters 35/20

35 cals row