191129 - FYF!

QOTD - Weekend Plans?

WARM UP - 2 minutes of cardio
(Grab a band and plate 15/10)
Plate Out Front Banded Squats
Plate Ground to Overhead
Plate Overhead Banded Squats
Wallsit Banded Step Outs

MOBILIZE - Ankle Stretch on Wall
Side Hip Stretch

STRENGTH - Back Squat
6 - 6 - 6, 3 - 3 - 3, 2 - 2 - 2

COACH PREP - Warm up front squat & KB Swings

WOD -
A (competitive)
AMRAP 15:
15 Front Squats @ 65% of Heavy 2
10 KB Swings 70/55
15 Lateral Burpees Over the Bar

B (Performance)
AMRAP 15:
21 Front Squats @ 50% of Heavy 2
15 KB Swings 70/55
9 Lateral Burpees Over the Bar

C (Health & Fitness)
AMRAP 15:
21 Front Squats @ 50% of Heavy 2
15 KB Swings 35/25 or 20
6 Lateral Burpees Over the Bar

BUY OUT - 1 minute on each side
Couch Stretch against wall
Thread the Needle