Friday 2-16-24

Strength

Lower body hinge/squat strength

5 Rounds

8-8-6-6-4x Front Squat

Rest 30-45 sec

8x DB RDL

Rest 2 minutes

Conditioning

EMOM 20:

Min 1: 25m backwards Sled drag

Min 2: 6/6x DB Alternating Step up

Min 3: 8/8x KB gorilla row

Min 4: 10x Ring Rollout

Min 5: Burpee Box Jump

Recovery

Frog stretch

Passive hang