Fr. 11. Feb.
a) mobility 4min
1min warrior squats
1min reverse snow angel
1min samson stretch
1min glute bridge
b) warm up 6min
12,9,6 for quality
squats
push ups
row
c) front squat 12min
build to a heavy 2 rep pause front squat (2sec in bottom)
d) open conditioning 15min
CF open 15.5
27,21,15,9 reps for time
thrusters 40/30
cal row