| a) WARM UP:
3 Rounds not for time:
- 20 sec light rolling per quad
- 10 tactical frogs (https://www.youtube.com/watch?v=t0gjbcYXz0c)
- 10 Banded Good Mornings
- 10 Goblet squats – on last 1, hang out at the bottom for 30s, moving around warming up the ankles and calves
- 30 sec plank
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b) STRENGTH:
- 4 sets x 6 reps – 3 sec tempo pause Front Squats @ 65% (Tempo 43X1)
**Control the descent and maintain tension in the bottom. Rest 2-3 min between sets.
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| c) WOD:
21-15-9
- HSPU (scale: if you cannot perform full range of motion to flat ground, you must go from a box)
- Ring Dips (scale: no bands here, use a box to hold your feet to reduce weight being dipped OR matador bars to less than 90 degree elbow angle)
- Push Ups (scale: no knees. Use a barbell on the rig or bench or wall)
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| d) ACCESSORY WORK:
6 rounds:
- 5 evil wheels
- side plank, both sides 45s each
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e) RECOMMENDED MOBILITY:
- shoulders, triceps, pecs – door stretch, banded front rack distraction, then smash with LAX
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