11/9/22

Warm up

10 cal bike

30 second banded goblet squat hold

Then 3 rounds

5/5 knees over toes split squat

10 Ab wheel roll outs

15 second L hang

Strength

Front squat-Build a heavy 6

Conditioning

A B A

A-5 rounds for time

3 minute cap

5 chin ups

5 dips

10 push ups

B-Every 90 seconds x 5 rounds

3 front squats

5 pull overs

Accessory

3x8/8 deficit split squats

3x20 seconds front rack hold as heavy as possible

3x8 hack squats