11-1-2021

Warm-up

Row 2:00
Then
3 rds
15 banded good morning
10 Bird Dogs/Side
10 Fire Hydrants/Side
10 Goblet Squat(:03 hold at bottom)
10 Front Rack Opener/Side

Mobility

Strength

Front Squat
Find 1RM
Every 2:00
3@65%
3@70%
2@80%
1@90%
1@100%
1@100+%

Conditioning

5 Rds For Time
15 Power Clean
15 Pull-Up
RX: 115/75