- METCON:
4 rounds for reps:
1min KB Swings
1min Toes to bar
1min Cal Row
1min Rest
- MOBILITY:
Stretch:
Shoulders
Lower back
Quads
- CFP PERFORMANCE:
Find a 1 rep back squat (take your time here, get as heavy as you can)
then @ 75-77.5% of above:
4-4-4-4-4-4-4 back squats
then @ 70-72.5% of above:
5 reps with 2 sec pause at bottom
4-4 with 3 sec pause at bottom
3-3 with 4 sec pause at bottom
- TRAVEL WOD:
For time
100 sit-ups
90 squats
80 jumping jacks
70 push ups
60 lunges
