10.1.18 Monday

September 30, 2018

 

 

Mob: FR Quads/Hams x2m

 

(What’s your favorite October activity?)

 

2 rounds:

Plate Counterbalance squat x8

Lateral Bear Crawl x10y

SL Glute Bridge x10e

 

Skill: Box Squat Tech

2x5e

Air Squat

Box Squat

BB Back Squat

 

Strength: BB Box Squat w Chains

 

5x5 @ RPE 7 + 90/90 Hip Lift between sets

 

WOD: Pick your Poison

 

Assault Bike 14 rounds

30s/30s

 

Or

 

Accessory: 3-4 sets

Rower Ham Curl x12-15

DB 1 Arm Row x15e

 

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