Friday

Squat therapy
Box, front, back, or overhead

Using fight gone bad protocol
pullup
pressup
wallball
situp
kettlebell swing
2 rounds

Intro's

When are newbies join us, we do obviously cover the big 9 fundamental movements which form the core of our training, but it's also important to introduce the intensity on a gradual scale, keeping the first wods after movement tech short, emphasising form whilst controlling the intensity. Jo and Em on their last MQ session did two rounds of FGB.