Monday 9/11

DROM
Front Squat

WARM UP 
3 X's
30 sec air sq
30 sec AB
30 sec rest

STRENGTH
 front squat
find a heavy 3 reps
​
WOD
4rds
12-front squat (115- 75)
50m Front rack carry (53-35)
400m run
(16 min Cap)

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eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
4 x 4 min rds
16-DB Lunge (35- 25)
20-HR push ups
16 cal A/B
*2 dumbbells