-Warm Up-


2 rounds



10 walking Samson lunges

5 single arm Russian swings

20 sec bent knee hollow body hold

8 goblet squats

5 eccentric ankle dorsiflexion

:20 single arm OH hold(each side)



-Strength-


We we be starting a 6 week mini back squat cycle


Week 1 of 6


Establish a 1 rep max back squat


-WOD-


LCCF Nutrition Challenge

 

 Baseline WOD 1


AmRaP 7


4 Burpee plate hops

+

2 American Kettle Bell Swings


*each round you will add 2 Kettle Bell swings


4+2, 4+4, 4+6,4+8, 4+10... and so on