| Programming Notes: We are deliberately varying our time domains on the workouts this week Today will be short, with bursts of activity. 80% effort, no redlining. SWOD: 6 Sets of 2 Pause Front Squats + 1 Front Squat L1: 6×3 Front Squat or Goblet Squat |
| WOD: EMOM 10 min Odd (min 1,3,5,7,9): 6 DB Hang Squat Cleans (40/30) 5 Sprawls Hold Plank in time remaining Even (min 2,4,6,8,10): 10 Alternating Backwards Lunges w/DB at Side (40/30) 5 Sprawls Hold Plank in time remaining Rx+: (50/35), Burpees L2: (30/20) L1: (20/10) |
| Accessory: 4-3-1 DB Sumo Squat 3×5, 1:00 rest between sets https://www.youtube.com/watch?v=QqvTW0pzLFw |
| Recommended Stretching: Dragon Pose Lizard Pose Pigeon Pose |