11-30-2020

Warm-up

200m Run

2x

10 Single DB Deadlifts

30 sec DB Goblet Squat Hold

10 Single DB Press (5/5)

30 sec Walking Goblet Lunges

10 OH Single Arm DB Squats (5/5)

30 sec Active Side Lunge

Mobility

PVC

1 min Oly Wall Squat

Skill

10 min

Row Technique

WOD

10 min AMRAP

1000m Row

75 Thrusters (75/55)

Cooldown

3 min (es) Barbell Quad Smash