MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 front squats. 5 thrusters. 5 OTB burpees.
REVIEW: Front squat. Thruster. OTB burpee.
S: 3 rounds. Every 2:30 minutes, max front squats at 60% of your 1RM in :20. MOVE THE WEIGHT FAST AND WITH SUPERIOR TECHNIQUE!
C: 15-12-9-6-3 reps for time of:
OTB burpees (both feet must pass over the bar at the same time)
THIS WORKOUT HAS A 12:00 CAP.
LI: Weight of choice. OTB squat thrusts (step overs okay)
PWMOB: Lax ball in C/S/B/G. Stretch hamstrings. Pigeon pose. Couch stretch.
AMRAP in 10:00 of:
5 sit to stands
5 doorway pushups
S: 3×5 front squats at medium weight
C: AMRAP in 10:00 of:
10 DB thrusters at weight of choice
10 squat thrusts