4.29.22 WOD

WARMUP
MINI BAND WARMUP
_- THEN –
20 ALT LIZARDS
20 FIRE HYDRANTS
15 LEG RAISES
12 BTM SQUAT ROTATION

STRENGTH
FRONT SQUATS
BUILD TO 70% (3 MINS)
EVERY 90 SEC X4
4 FRONT SQUATS
THEN —
DROP SET TO 45-50%
EVERY 90 SEC X2
5 SPEED SQUATS (NO PAUSES)

FOR TIME
BUY IN : 10 WALL WALKS**
– THEN.
2 ROUNDS OF:
30 ALT DB SNATCHES
15 LINE FACING BURPEES
30 WALL BALLS
**10 INCH WORMS WITH PUSH / 30 SHOULDER TAPS