Friday 12.20.19

by Spearfishyoga

GROUP PREP:

300 Meter Row

15 Air Squats

30 Seconds Push-up to Down Dog

15 Double Unders

Barbell Warmup

STRENGTH:

Tempo Front Squat

On the 1:30 x 7 Sets:

1 Tempo Rep

Tempo:

• 10 Second Negative

• No Pause in Bottom

• Full Speed Stand

WOD:

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)

RECOVERY:

2 Rounds:

3 Minutes Light

1 Minute Moderate

MOBILITY:

Lats Foam Roll: 1-2 Minutes Each Side

Quads Foam Roll: 1-2 Minutes Each Side

MAnkle Dorsiflexion: 1-2 Minutes Each Side