Movement Warm-up Set
500M Row
2 x Sets NFT
10 x Barbell Front Squats
10 x Push ups
10 x Box jumps “games standard”
5 minutes to work on any mobility “Crash victim, Couch stretch..”
A. GATOR
8 Rounds AFAP:
5 x Front Squats @ 185lb/135lb
26 x Ring Push-ups
-Scale accordingly, beginner and intermediate athletes may start off the racks.
B. Group Mobility
-Post results under comments
15:32 @ 135 lbs front squats (no rack, start from the ground) / ring push ups
25 min+
first two rounds @ 155lbs last six @ 135lbs
first four rounds 26 ring dips last four 20 ring dips
I wish i couldn’t feel my arms, in need of rest day
19:02
FS: 55lb
10 push-ups knees
16 box jumps