Warm up

3 rounds

10 wall squats

10 cossack squats

10 Hindu squats

Then barbell quad smash

3 minutes each leg

Strength

Front squat

10 x 2

Between sets

3-5 compression squats

10-15 band pull aparts

WOD

Amrap 11

20 wallballs

5 burpees

10 cals

Leave a Reply

Fill in your details below or click an icon to log in:

Gravatar
WordPress.com Logo

You are commenting using your WordPress.com account. ( Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. ( Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. ( Log Out /  Change )

Cancel

Connecting to %s