Monday, August 22nd, 2022

3 rounds

30 seconds sampson stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds cat cow
30 seconds arm circles
30 seconds Med ball elbow hold
Front squat demo/progressions/teaching
Front squat warm-up/practice/form checks

Every 1:45 minute on the minute x 7 rounds

Front Squat x 3 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

For Time

40 ring push-ups
200m run
15 box jumps
30 ring push-ups
200m run
15 box jumps
20 ring push-ups
200m run
15 box jumps
10 ring push-ups

*set the gym rings a few inches off the ground to mimic your regular push-up position as much as possible