Warm-up: 10 Arm Circles and Leg Swings, 20 Spiderman Lunges, 20 Diamond Push-ups, 10 Pull-ups, Banded Front Rack Stretch, Foam Roll T-spine
Front Squat: Warm up to heavy but very comfortable set of 5 (think 15-20% less than 5RM)
MetCon – 4 Rounds for Time:
5 Front Squats
3 min rest
And so we have another addition to the muscle-up hall of fame: Adam Gerken. You may know him from the board as AG. He’s number one in Leah’s and our hearts.
Remember, no FREE Saturday tomorrow because of our scheduled Linda. If you are doing Linda tomorrow show up a bit early to warm up. We want to kick off each heat ON TIME. This may be a workout you do not want to use the first few sets of to warm up.
I’m excited for tomorrow,