Get er done!

Soft tissue:
Foam roll:
Quads
IT bands
Adductors

Mobility:
10 Wall Ankle MOBS
10 Wall hip flexor MOBS
10 Squat to stands
10 No money drill

Warm up:
10 (In place) Heidens
5 Squat jumps
10 Straight leg march
10 Inch worms

Work out of the Day:

A1)  Front Squats
      70% x 3; 75% x 3; 80% x 3; 85% x 3
A2) Strict pull ups (1 second hold @ top)
      3-3-3-3

Move immediately from A1 to A2. Rest apx 2 min after your pull ups before starting your next round. THEN…

B)  Speed deadlift (50% straight sets).
    2-2-2-2-2
1 Min rest between sets.

THEN…

7 Minute AMRAP of:
8 DB reverse lunge (ea. leg)
10 Slapping push ups

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