11-23-2020

Warm-up

400m Run

2x

50 Single Unders

10 Squats

10 Hip Bridge

Mobility

PVC

2 min Basic T-Spine Smash

1 min Oly Wall Squat

Strength

15 min

Front Squat – Establish 1RM

3,2,2,1,1

WOD

on the 4:00 x 5 Rounds

20/15 cal Row

40 Double Unders

7 Front Squats (165/115)

*Score is time of slowest round

Cooldown

2 min Basic Low Back Mobilization

2 min Calf/Achilles Barbell Smash