WARM UP:

2 Min Row, Bike or Jump Rope

1 RNFT
Bear Crawl Length of Gym
Walking Lunge Back
Glute Walk Length of Gym R & L

2 RNFT
10 Russian Swings
5 Pause Goblet Squats
5 Plank Sliders R & L
10 Reverse V-Ups on Sliders

Spiderman MOB

PART 1:

FITNESS

Back Squat
Warm Up
Set 1: 10 Reps with Empty Barbell
Set 2: 6 Reps Add Wt
Set 3: 6 Reps Add Wt

5 Sets for 6 Reps @ 2111

SPORT

Back Squat
7 Sets for 2 Reps @ 2111 aim for 90-95% of 1RM

PART 2:

FITNESS

12 Min Clock
Buy In: 50 or 75 Wall Balls
then…
AMRAP in time remaining of:
12 TTB or Kipping Knee Ups
12 Burpees

SPORT

12 Min Clock
Buy In: 75 Thrusters 75/55
then…
AMRAP in time remaining of:
12 TTB
12 Bar Facing Burpees