Strength/Skill

Back Squat Weekly Session 2: add 5# to Monday's 20, the 4's are just warmup sets.

4-4-4-4-20

10 Barbell Bodyweight Row between each warmup set (4 sets total) performed to your bar in the rack.  L1 & 2: use the floor for positioning L3: prop your feet up on a box

 

WOD

 

50-40-30-20-10

Push-ups

Lateral Jump Over Parallette 

Primary Scales: push-ups to an object with good plank, lateral jump onto and over a plate 

 

 

Homework - Before Class

Accumulate 30 Pistols as perfectly as possible (use an object for support if appropriate)

 

Homework - After Class

Take a speed sled for a WALK with the strap around your waist.

600m @ 45/25.

200m @ 90/55

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