Workout of the Day

Warm Up

3 min cardio
1 min scorpion front/back
Then...
2 rounds:
10 spiderman lunge stretch
10 scap pull ups
10 bootstrap squat w/ reach
Then...
2 rounds:
10 empty barbell push press
10 empty barbell front squat
5 pull ups
Then...
Take 5-7 minutes to build back squat loading

Lifting

Every 3 min for 5 sets:

5 back squat - 7.5 RPE

Fran

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

Cool down

2 min couch stretch
1 min kneeling hip stretch

SCHEDULE