10-19-2020

Warm-up

400m Run

2x

8 Walking Knee Hug to Lunge w/ Twist

8 Spiderman Stretch w/ Rotation

8 Cobra to Down Dog

8 Squats

Mobility

PVC

1 min Oly Wall Squat

Strength

15 min

Front Squat

5-70%

5-75%

3-80%

3-85%

2-87.5%

2-90%

WOD

3 RFT

20 Russian Kettlebell Swings

15 KB Goblet Squats

10 KB Bent Over Single Arm Rows (10 es)

*RX: 70/53

**Scale: 53/35

Cooldown

1 min (es) Banded Super Frog