April 13, 2020

Warm Up:
3 Rounds
2/2 Spiderman with Rotation
5 Russian Baby Makers
8 Elevated Push-ups

Strength:
Front Squat* or Tempo Goblet Squat**
*Barbell: 5×5
**Straight KB/DB/Odd Object: 5×5 Tempo (3311)

HERO WOD:
“Laredo”
6 Rounds
24 Air Squats (RX+ Goblet Squat)
24 Push-ups (RX+ HRPU)
24 Walking Lunge (RX+ Weighted Lunge)
400m Run or Sub (500m Row, 30/21 Cal AB, 1:45 Jog In Place or toe taps to DB)