Monday August 17th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm-up:

2 Rounds of 10 Knee Hugs, 10 Standing Fig 4, 20 Lat Hops, 20 Forward/Back Hops.

Mobility:

Couch Stretch – 1 minute per side, Thoracic High 5’s – 10 per side.

Warm-up 2:

3 Rounds of 10 Jumping Squats, 10 SA RKBS (5R/5L), 10 V-Ups.

Part 1:

Back Squats – 5, 5, 3, 3, 3 Build to heavy 3 from the rack. Rest 2 min between.

Warm-up 3:

Wrist Stretch – 1 minute & 10 RKBS w/ WOD wt.

Part 2:

10 RFT of 10 RKBS and 100m SA Farmers Carry (50m R, 50m L)

RX 62/44, L2 53/35, L1 44/26

Scale:

Back Squats 5 x 5 @ Moderate Weight

Cooldown:

Lax Ball Forearms, Foam Roll Lats

Notes:

Part 1 experienced lifter should go for a heavy 3, new athletes should work 5×5 at a moderate weight and focus on form. Part 2 will be a grip burner, use a weight that will challenge your grip.