231113

Good evening Root Down…

Monday! They roll around. I hope you all had a great weekend of recovery and we’re able to notice the benefits of daily mobility.

231113

Warm-up

- 10 PVC Front Squats

- 10 Pull-up attempts

- 20 Shoulder Rotations (10F/10B)

- 20 High Step Run (in place)

Strength

Front Squat

5-5-5-5-5

MetCon

For Time

- 20 Pull-ups

- 2 Front Squats (115/85)

- 16 Pull-ups

- 4 Front Squats

- 12 Pull-ups

- 6 Front Squats

- 8 Pull-ups

- 8 Front Squats

- 4 Pull-ups

- 10 Front Squats

*Add 4 if doing ring rows.

Mobility

- Banded Front Rack Stretch (1:00 each side)

- Pigeon Stretch on box (lacrosse ball under hip if you can)

- Samson Stretch (1:00 ea side)