Monday 12.7.20

Monday 12.7.20

QOD: Are you more productive at night or in the morning?

Mob: FR Quads/Hams x2m

3 Rounds:

10 Goblet Squats

10e Alt BW V-Ups

20 Band Spreads

Skill: Front Squat Tech

2x5e

Air Squat

PVC Front Squat

Goblet Squat

BB Front Squat

Strength: Front Squat

EMOM x6m

Min 1: 8-10 BB Front Squat @ 60%*

Min 2: Rest

*Modifications: Lighter BB, Empty BB, PVC, 2 KB FR, Goblet + SB Plank x45s*

WOD: 10m AMRAP

5 Pullups

10 Situp

15 Air Squat

Post-Strength: 3 Rounds

2 DB Step-Up x8e

SB SL Ham Curl x10-12e

Modifications:

1. Pullups - Band Assist - Banded Pulldowns (10)

2. Situps - DB Situps - Alt BW V-Ups