Flash Light & Heat Mix

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Grit Squats Week 5

Back Squat:

8 - 6 - 4 - 4

Set 1 @60%

Set 2 @65%

Set 3-4: @70%

WOD "Flash Light" - 10 RFT:

5 Front Squats

5 Lateral Burpees Over The Bar

5 Pull-Ups

B) BODY CROSS

"Heat Mix" - 8' EMOM x 3 Rounds:

1 - DB Box Step Overs x 12

2 - Shoulder Taps ('45)

3 - RU Twists ('45)

4 - Handstand Hold ('30)

5 - Jumping Pull-Ups x 15

6 - Jumping Squats x 12

7 - HR Push-Ups x 15

8 - Sled Push

"Tell me and I forget. Teach me and I'll remember. Involve me, and I'll learn."