Open Peeps: Today is the last day to get judged and get your score submitted for 16.1. Please let Tom or one of the coaches know if you still need to be judged. Thanks

(0-2) PreHab
– Static Glute Bridge w/ Extension

(2-8) Warm-Up:
– A Skip Fwd/ Bwd x 2
– “Soccer” Shuffle x 2
– Sumo Squat to Stand
– Squat Jump 3 x 5

(10-17) Prep:
– Air Squat Review & Practice

(20-26) Strength:
Back Squat: 3 x 5 @ 70%

(30 – 40) MetCon:
500m Row @ Max Effort
Rest 1 Min
500m Row @ Max Effort

(45-50) Accessory:
1.) SL RDL: 2 x 8E

(50-60) Recovery:
– Banded Lat/ Low Lat
– Banded Supine Wall Squat
– Wall Calf