MONDAY 200217
545, 9, 10, 11 Coach Gaela
430, 530 & 630 Coach Gaela

Warm-Up
Warm-Up:
100 Mountain Climbers (50/50)

Mobility:
10 Kang Air Squats
3 Inch Worms
Couch Stretch (1 min / side)
3 Inch Worms
Pigeon Stretch (1 min / side)

2 Rounds
10 Lateral Monster Walks
10 Forward Monster Walks
10 Glute Bridges
10 Single Leg Glute Bridges (10/10)

Pause Front Squat 1-1-1-1-1-1
1 Pause Front Squat every 90 seconds x 6 Rounds

5 second pause at the bottom of squat

Build across sets and record all 6 loads

Front Squat 3-3-3
3-3-3 Front Squat @ 80% (of today’s heaviest pause squat)

“Battleship”
3 Rounds
500m Row
30 Russian KB Swings (53/35)
15 Pull-Ups


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