Monday’s mission

Soft tissue:

Foam roll:
Quads
Adductors
Lats

Mobility:
10 Split stance kneeling adductor
10 Wall ankle MOBS
10 Spiderman walk w/rotation
10 No money

Warm up:

2 Rounds:
10 Wall balls
10 K2E
10 Push ups
10 Ring dips
10 Hip extensions

Work out of the Day:

A1) Front Squats
83% x 3, 87% x 3, 90% x 3, 92% x 3, 94% x 3

A2) 5 pull ups EMOM x 10 minutes

A3) Speed deadlifts 60% 1RM
2-2-2-2-2 (30 sec rest between sets)

    then….

7 Rounds for time of:

10 weighted box jumps
10 box jumps

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