Fitness Friday 9/8/23

The Mobility

• PVC OH Foam Roll
• Box Lax Ham Smash

The Warm-up

8:00 Working through following movements

:20 Mono

Back Rack Lunge

Overhead Squat

Back Squat (BS)

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The Strength

On 3:30 loop for 6 rounds:

Back Rack Walking Lunge

Overhead Squat

Back Squat (BS)

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The Met-Con

For time with a 16:00

3 Rounds of:

Overhead Squat (from ground)

Pull-Ups

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3 Rounds of:

Front Squats (from the floor, can do a squat clean for first rep of front squat)

Toes to bar and scaling options

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3 Rounds of:

Back Squats (from front rack to back rack)

V-Ups

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The Finisher

Tire Flips

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