WARMUP:
3:00 Monostructural Movement
10 PVC Pass Throughs
10 Russian Baby Makers
10 PVC Around the Worlds
10 Spiderman Stretch
10 PVC Overhead Squats
STRENGTH/SKILL:
3 Super Sets
A. 3 x 5 Tempo Back Squats (3,2,1)*
* 3 second decent, 2 second hold in the hole, EXPLODE up, 1 second pause at top.
** Find first working set then add on for second and third set.
B. 3 x 8 Weighted Hip Bridges
WOD:
5 RFT
7 Back Squats (185/125)
7 HSPU
