Friday 12.6.19

MOBILITY:

1 Minute Spidermans

1 Minute Cossack Squats

1 Minute Alternating Box Step-ups

1 Minute Walkouts

1 Minute Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

STRENGTH:

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

WOD:

Teams of 2 – 25 min

100m Row, 1 Burpee Box Jump

100m Row, 2 Burpee Box Jump

100m Row, 3 Burpee Box Jump

Etc…

This is an I do 1 round, then you do the next round type of workout.