September 23rd, 2018

warm up
A1 Complete 5 rounds of both A and B:
Row x 250
Rest while your partner rows

B1 Squat Therapy x 10reps
B2 Calf Raise Hold x 60s
Scale to calf raises x 15 if you cannot hold for 60s


strength
You have 15 min to complete the work, else move on!
FRONT SQUAT
Front rack and squat baby!
5 X 3 @ 3312
complete 5 reps on harop curls
HAROP CURLS
Hook feet under your partner or the stall bars and lower face to the ground maintaining a neutral spine

Conditioning
Complete 20min of:
C1 Rotational Bridge x 10 (5 each side)
C2 Duck Walk x 30m 
C3 Bear walk x 60m 
You must complete all 3 movements

cool down
Complete 2 rounds of:
Couch Stretch x 30s
Passive Pigeon x 30s
Calf Raises x 20reps