New week, new group warm-up.

Warm-up: 5min, roll out and freestyle mobilization 2 Rounds: 10-15 wall squats [3030] 4-6 Turkish Get-ups/side 15-20 band external rotation

Movement Prep: Groiner Circles: 10/side/direction

Strength: NEW Q's: 3 x 5 Back Squat, add 5-10lbs more than last time VETERAN Q's: 5 x 2-3 Front Squat, rest 3mins

Metcon:

  • 30 Double Unders
  • 30 Kettlebell Swings
  • 30 Wall Ball
  • 20 Double Unders
  • 20 Kettlebell Swings
  • 20 Wall Ball
  • 10 Double Unders
  • 10 Kettlebell Swings
  • 10 Wall Ball

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