Monday, June 23
Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build to 55% 1RM) + 10 alt hamstring scoop + 5/side lateral box step-up/side + 10 alt reverse Samson
WOD:
In 30:00, superset the following x5 (:90 rest between supersets) -
10-8-6-4-2
Front squat @ 55, 60, 65, 70, 75% 1RM respectively
1-arm DB/KB straight leg sit-up/side @ moderate weight
Lateral front rack KB box step-up/side @ moderate weight / moderate height
Accessory:
Accumulate 2:00 Superman hold