210707 - Quote of the Week

QOTD - Have you ever had a pet other than a cat/dog? What?

WARM UP - Banded Sally Up (“Flower” by Moby)
Each time the song says UP or DOWN, you follow along with squats.
Then…
Banded Wall Sit

MOBILIZE - Banded Chest Opener

COACH PREP - Review both KB Movements
(Perform 6 of each)

WOD -
(:30 Work/:30 rest)
Accumulate Reps during Work
2 Rounds
40 Russian KB Swings
40 Goblet Squats

STRENGTH - Pause Back Squat (4 second hold)
2x4 @ 65%
2x3 @ 70%
2x2 @ 75%