Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Front Squat @20×1, 5 reps every 2 min x 5 sets
-start @ challenging weight and build
-get everyone to their starter weight, then start on the clock
B. EMOM x 10 minutes
Mins 1–>5: 3 burpees to 6″ oh + 8 kbs @24kg/16kg
Mins 6–>10: 6 burpees to 6″ oh + 6 air squats
C1. 30sec FLR on rings (can be weighted) x 2 sets-30sec
C2. Chinover Barhold, 20-30sec x 2 sets-1min
-scale with chest/chin to bar hold on inverted row
D. Banded Hip Opener 60sec/leg
https://www.youtube.com/watch?v=lgdeL7-xXGM
E. Pigeon Stretch 60sec/leg
https://www.youtube.com/watch?v=jOBS91fJ1uM