Warm up: In lines of 5:
high knees, heel flicks, lunge twist squat, marchers,, spidey lunges with walkouts
barbell prep: running through points of Performance with PVC
Strength:
Lv 1: Front squat holds 10sec at top, 5 sec at bottom:
Lv 2: front squat 5 reps
Focus on maintaing brace at top and bottom of lift
WOD
60-40-20 wb
20-15-10 knee raise(scale up to ttb-allowed kip :))
Extra credits
3rnds
Thoracic roller stretch with KB x :60
Wall splits x :30
