Phosphogenic
WOD Review then warm up all together: 60 sec row, 10 leg swings, 15 sec/leg wall calf stretch, 10 PVC pass thru, 10 PVC good mornings, 10 PVC back rack jerks, 10 BB pausing back squats
SOD
25min to complete:
10/8/6/4/2^ of Back Squats
AND
3 or 4 x 15 Bentover tubing tricep extensions (https://www.youtube.com/watch?v=aN1bQ__ncSw)
WOD
E3MOM for 15 min:
(5 Rounds Total)
1-5 reps of a Bear Complex: (Those going heavy 1-2 reps, those going lighter, do 3-5 reps in the 3 min)
Beat Complex: Deadlift > Hang Clean (power or full) > Front squat > S2OH > Back squat > Back jerk (keep each movement separate / no bleeding of skills together)
