Saturday 2/15/20

Warm up: Partner up
Partner A: Row 90 sec
Partner B: 30 sec side plank, 30 sec plank, 30 sec side plank
Switch
Then Repeat (2 rows and 2 of ea plank / partenr)

Then warm up back squat: 5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @85%, 1 @ 90%,
determine opening weight based on feel.

Strength: 18 min Alternating EMOM
A) 3 Back Squat
B) 6 Slam ball slams (for power, not time)
C) Rest

WOD: NFT
A) 400m KB carry -May switch between farmers carry and rack carry, may
not use any other style of carry (Rx 53/35). If bells are set down,
must perform 5 Double KB squats before starting again.
B) 60 lateral lunges (30/leg), break up as needed, add load if able to do >10
C) 60 Pallof press to OH (30/side), switch every 10 reps

Accessory: 3  Rounds
Quadraped hip circles x 10
30 sec frog stretch

Notes: For back squats, athletes should either have a spotter, be 100%
comfortable dropping, or use safety pins in back racks.