WORKOUT OF THE DAY:

MOVEMENT PREP:

A. Foam roll quads & hamstrings, 3:00 lax ball hip flexors, 1:00/side

B. Sally burps

C. Inchworm D Samson stretch B bear crawl D walking lunges B 8 assisted squats 4/4 front scale 8 goblet squats

STRENGTH:

front squat build to a tough set of 5, then repeat that weight for 2 more (3 total) sets of 5

between sets, accumulate an overall total of 1-2 minutes in a tuck sit or L-sit on either boxes, the floor, or rings. (Not 1-2 minutes between each set, just 1-2 minutes total throughout the entire strength piece)

CONDITIONING:

18:00 AMRAP: 6/6 steps back racked walking lunges (95/65) 6 burpees 6 box jumps (24/20)