Warm Up
500m row or 2 minutes AirDyne
27 Squats
2 minutes per side front rack mobility
Strength
Performance
5×5 Front Squats (Same weight across all 5 sets at 80% of 1RM)
Fitness
5-5-5-5-5 Front Squats (Increase Weight across each set)
WOD
Both Classes
Not For Time, Focus on Form
Accumulate 75 Hollow Rocks
Accumulate 2 minutes side plank (each side)
Accumulate 50 Glute Ham Raises
Stretch
Death
Seal
Shoulder Depression
