Warm Up-
Row 1K
Banded Squat Holds- 3 sets of 2 minute holds
* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!
Mobilize Hips!!!
SWOD-
Back Squats:
Take 20-30 minutes to establish a 3 Rep Max
Muscle Endurance:
Every minute on the minute for 10 minutes:
2 Power Cleans @ 80% of 1RM
20 Double Unders
WOD-
"Sin-dy"
AMRAP 10 minutes:
5 CTB Pull ups
10 HR Push ups
5 Squats @ 80% of your 3RM from earlier
Endurance-
Run 2 Miles
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