WARM UP WOD –

3 Rounds:

10 Cal Bike

5 PVC Squat Practice

2 Spidey Lunges (each side)

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Dead Lift – 4×5 build up sets then 4×5 cross load

DB Curls – 3×10

Sorinex Roll Outs – 3×10

Banded Pull Aparts – 4×10

Face Pulls – 4×10

DB Curls – 3×10

Barbell or DB Shrugs – 3×10

Conditioning:

2k Row or Ski – 4k Bike (pick one)

POST:

STRETCH