Sunday September 13th

General Warm Up: 

2 sets of 100 SUs, 10 Empty BB Rows, :20 second Hollow Hold.

Stretch/Mobility:

10 Sampson Stretch, 10 Standing Figure Four, Banded Tricep Stretch – 1 minute each side.

Review:

Front Squat, 10 coach led reps. Focus on keeping elbows high throughout movement.

Part 1: (From Rack)

Front Squat 3-3-3-3 Build to heavy, Rest 2-3 minutes between.

Part 2: 

AMRAP 8 of 8 Pull Ups, 35 DUs 

Scale:

Pullups => Ring Rows, DU => SUx2

Cooldown:

Hamstring stretch, Foam Roll Lats