Monday 12/14

Silverback Primer

3 Sets, For Quality:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold/ Leg

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

Strength:

Pausing Front Squat

EMOM x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

WOD:

For Time:

1-2-3-4-5-6-7-8-9-10

Front Squats

Push Presses

RX- 115/85