Friday October 12th

Warm up - couch stretch, pigeon stretch, 90/90 hip opener stretch, voodoo floss knees + quads + 20 air squats (each leg), spiderman stretch, 10 good mornings, then warm up in workout weight…

Front Squat

9 x 2 reps @ (60% with 25% or the 60% being band tension)

Clean + 2 Jerks

EMOM for 10 Min

AMRAP 20

20/16 Calorie Bike Erg

1 Round of:

3 Pull Ups and 1 Muscle Up

8 HSPU

12 Pistol Squats