28 August 2019

Warm-up
25:00 for Hip Mobiliity and Front Squat;
Mob first or work through between sets ...

Hips:
1:00/side:
Banded Hamstring Floss
Banded Hip Flexor Stretch
Banded Glute Stretch
Wall Squat Internal Rotation
(Banded) Wall Squat Stretch

Weightlifting
Front Squat (5-5-5-5-5)
Establish 5RM

Metcon
2k Row
50 Wall Balls (20/14#)
1k Row
35 Wall Balls (20/14#)
500m Row
20 Wall Balls (20/14#)Time Cap: 28:00