Friday-Squat Day
Warmup-5 min row, bike, run or combo
Then, Banded Side Steps and Skater Walks
1 min pigeon pose or couch stretch each side
A)Front Squat:3×5@90% 5RM
B)WOD: For Quality
10 C2B or MU or Strict Pull Ups or Ring Row
10 Pronated Bent Rows *Challenging but UB #
10 Supinated Bent Rows
Run 200m
9/9 Run
8/8 Run
7/7 Run
6/6 Run
5/5 Run
4/4 Run
3/3 Run
2/2 Run
1/1 Run
*25 min cap
*If you have Muscle Ups but this is too much volume pick a number and stick with it every round to get practice