3.29.19 Friyay

Mob: Fill Out Habit Tracker =)

SB Foot/Calf Smash x 2m (Would you rather never be stuck in traffic again or never get a cold again?)

Dynamic W/U x7m

Skill:Front Squat Tech

1x5 Air Squat

1x5 PVC

1x5 BB

EMOM x6mins

DE Front Squat w Chains x3 @ 55-60% (2s Pause in hole this week)

Strength: 3 sets

PM GHR/GHR x6-8

SB Exchange x8-10e

Feet Elevated RR x8-10

WOD: Tempo Intervals

1m Run/Row*

Comp - 300m

Rx - 275+

Perf - 250 +

Fit - 225 +

*Row add 30m

Rest 1m (5 rounds)