Warm-up

  • Foam Roll – 5 minutes IT Band, Glutes, Quads, Upper Back
  • 2 sets:
  • 6 Spiderman w/ leg extension
  • 6 Lateral Lunges
  • 5 Down-Dog Pushups
  • 30 second banded squat hold
  • 30 second plank (squeeze glutes)
  • 15 second bar hang

Strength

  • Back Squat
  • 75% x 3 x 10
  • (Week 1 of a 10 week back squat emphasis program)

WOD

  • For time:
  • 30 Muscle-Ups
  • or
  • 50 Ring Dips
  • or
  • 75 Strict Pushups

Extra Credit

  • 3 sets:
  • 25 Abmat Situps
  • 30 second plank right
  • 30 second plank left