11-6-2019

 

 

Warm-up

30 sec each

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 sec each

Hollow Hold

Barbell Back Squat

Arch Hold

MB Front Squat

MB Russian Twists

Jumping MB Squats

Mobility

PVC

2 min Oly Wall Squat

Strength

10 min

Back Squat – Build to Heavy 5

WOD

“Jacquelyn”

1000m Row

50 Wall Balls (20/14)

30 T2B

Cooldown

2 min (es) Basic Quad Smash

*Work side to side.  Hotspots – flex into roller for 4sec, then relax into the hotspot.  Repeat until you feel change.