Warm up- Static shaping-hollow to arch on bar-controlled
Mobility- Deep couch stretch-2mins e/s
Bb prep-5mins
Strength:
Level 1: 3 sec pause squat(ass to grass/a lot lighter then normal front squat)
Max effort
Level 2: 5×3
Accessory: Single arm single leg rdl(opposite) 3×8/8
WOD-15min time cap
3rnds:
10 burpees
20 DB/kb thrusters
30 doubles
