Friday 4/12/19

Warm up: 
5 Squat stretches with 3 breaths in the bottom
Then 50 ft ea
Inch worms 
Over unders (turn  half way)
Lunges
Power skips

2 sets of 5 back squats with bar and band only before adding weight

Strength: 10 min EMOM – Banded Back Squat
55-65%, focus on speed up!

WOD: 8 min ladder – 2, 4, 6, 8, 10, 12…
Power Cleans (Rx 135/95, Scaled 95/65)
Front Rack Lunges (Rx 135/95, Scaled 95/65)
Burpee Over Bar

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped adductor stretch