11-27-2020

Warm-up

400m Run

2x

10 Squats

8 Kip Swings

6 Ring Rows

4 Push-ups

2 Strict Pull-ups

Mobility

PVC

1 min (es) Side Internal Seam Mobilization

1 min (es) Dynamic Couch Stretch

Strength

15 min

Squat Clean – Establish a 1RM

1,1,1,1,1,1,1

WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Cooldown

2 min (es) Inside Inductor KB Smash