Warmup
- Run 400m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 10-12 Supermans
- 10-12 PVC OHS
Then accumulate
- 2 mins Goblet Squat
Then
- 5 mins work to improve front rack position
WOD
Front Squat: 3-3-3-3-3
In between efforts, hang from a bar for 30 seconds. Each time, pay attention to something different and how it feels (grip, lats, shoulder blade position, etc.). Squeeze your glutes, point your toes, alternate between a straight, hollow, and arch position. After the last set of squats, tie it all together and hold a hollow hold for as long as possible.
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ROUTINE IS THE ENEMY.