Happy Birthday Gavin Dodd and Mary Diamond!
A) Every 2 minutes for 10 minutes (5 sets)
3 Tempo Front Squat 30×0
30×0= 3 second descent with no pause at bottom or top of squat
Build across 5 sets
B) For time:
30 Alternating pistols (Modified pistols on a box)
40 Box Jump (24/20″)
50 WB (20/14#)
60 Calorie Row
*15 minute cap
Mobility:
1:30 Quad/IT band roll each side
1:30 Couch stretch each side
