Warm-up
- 3 Rounds
- 1:30 Row
- 10 Air Squats / Goblet Squats / Front Squats
- 5 Kip Swings / Scap Pull Ups / Pull Ups
- -Couch Stretch (30”each side x2)
- -Pigeon Stretch (30”each side x2)
- -Lat Stretch (15”each side x2)
METCON
- 3 rounds for time of:
- Row, 500 m
- 7 Front Squats, 225/155 lbs
- 35 Pull-ups
Front Squats- from the floor
Quality
- 3 rounds for quality of:
- 10 L/10 R Single Arm Dumbbell Front Squats, pick load
- 20 Hollow Rocks
- 10 L/10 R Single Arm Dumbbell Front Squats, pick load
- 20 Banded Pull Aparts
Some quality unilateral work today, go as heavy as you are able to stay in a good position! Scaling Options: Scale the front squat weight to something moderate that you can keep unbroken. Scale Pull Ups to inverted rows or jumping pull ups.