Santos

WOD- “Bottom up Front Squats”
Work up to a heavy 3 in 4 working sets
*Height should be set where hip crease is right at or below parallel.
*Starting in a full squat, focus on keeping the elbows high and core tight.
*Explode out of the hole, smooth transition down and reset after each rep.
*Keep core tight and press up on the bar keeping your torso vertical.

Accessory Work
3-4 Sets
20 Second Adduction bias side plank (right)
20 Second Adduction bias side plank (left) 
10 Bent over rows
15 Weighted Hip Bridges
20 American KB Swings
*rest as needed between sets
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