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CROSSFIT

A. Front Squat - 5x5 @60% of 5RM - rest 1 min - focus on upper back activations

+

Row 2 min @ RPE 7

10 perfect kips

20 Alt OH Walking Lunges @35/15 plate

10 Squat Hold Thoracic Rotations

rest 2:00

x4

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ENDURANCE

A.  Segmented clean deadlift, 3,3,3,3; rest 1:30 (light loads/work positions)

+

20 min EMOM:

Min 1-  2 Power clean @135/95# (not tng)

Min 2- 12/9 Cal AD, 9/6 Assault

+

B1.  10 lateral x band walks left/rightx3; rest 1 min

B2.  10 Glute bridgesx3; rest 1 min

+

Three way banded hamstring stretch

Foam roll glutes/quads

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SPORT

OFF