10-26-2021

Warm-up

400m run
3 rounds
25′ sampson stretch
25′ spiderman with rotation
10 air squats
3 rope walks

Mobility

PVC
1 min Global overhead extension
1 min Oly Wall Squat

Strength

Front Squat
4×8 @ 15-20lbs heavier than 10/21

Conditioning

For Time
15-12-9-6-3
Overhead squat (95/65)
Chest to Bar Pull-ups