Scap SMR (8 min)
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Super Set:
Hollow Body Hold – 3 sets of AMSAP (as many seconds as possible) up to 1 minute
Cat-Cow x 5
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Super Set:
Arch Body Hold – 3 sets of AMSAP up to 1 minute
Hip circle x 10 (each way)
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Review Front Squats
20 minute EMOM Alternating:
1: 8-12 Front Squats, from rack or ground -> Goblet Squat -> Airsquat
2: 8-12 Strict HSPU -> DB Press -> Toe Pushups Push-ups -> elevated pushups
3: 10-20 Wall Balls 20/14->14/10->4
4: 8-12 Strict Toes To Bar -> 40 Seconds Sit-ups
For all sets of 8-12, the reps should be tough, but doable in a single set. For all sets, it shouldn’t take more than 25-30s to complete the work. The Wallballs may go over that, depending on the rep selected, which is ok. There should be rest in between movements. HR and breathing should be moderate, leg burn could set in with front squats and wall balls.