Warm Up
2 Rounds
- 30 seconds box step ups (20")
- 10 Poor Man Leg Curls - both feet on box
- 10 Standing Leg Swings - each leg
- 10m Inch Worms - w/ pushup
- 5 PVC Lunging Dislocates
Front Squat*
12 - 10 - 8 - 6 - 3 - 3 - 3
Standing Arc-Pause-Slide w/ PVC**
*you have 15 minutes to work on your front squat. Start w/ a naked bar, and slowly increase the load. Don't get super heavy until the final 3 sets of 3. Start from the floor, or squat rack.
**get 5 of these after every set of squats. Keep the shoulders mobilized!
WOD
8 Minutes
30 second sprint / 30 seconds rest
Jingle Jangles*
*5-yard sprint back and fourth. Touch ground at each end.
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