(Practice / Glycolytic 2-5 min bursts)
Warm-up: Complete 1 round: (10 min)
300m Row
15 Wall squats
Pole squat grind
Ball hip and glute mash
BB Front rack stretch
BB tricep and lat mash
10 BB front squats
SOD
Front Squat: 10-8-6-4-2^ (20 min)
*Before the 4 and 2 rep sets, add an extra 10-20% onto the bar and un-rack the bar, stand tall for 15 seconds, then re-rack the bar, remove the added weight, rest 60-90 seconds, and then do the 4 / 2 reps.
WOD
2 Rounds for time of:
500m Row
21 Plate Ground to overhead (45/25)
12 Pull-ups
*Rest 4 minutes & repeat
Score is total time.
