Friday 12.27.19

by Spearfishyoga

GROUP PREP:

10 Calorie Bike

10 PVC Pass Throughs

20 Box Step-ups

10 PVC Overhead Squats

10 Lateral Box Step-ups (5 Each Side)

Barbell Warmup

+ 5 OH Squats

STRENGTH:

Bench Press

3 sets of 5

*Build to a 5 Rep Max or a heavy set of 5

WOD:

3 Rounds:

25 Overhead Squats (75/55) (65/45) (scale to front squats)

15 Chest to Bar Pull-ups

12/10 Cal Bike

15 Burpee Box Jumps (24/20)

STIMULUS

• This 3-round, 4 movement workout will be on the medium to long side today

• Expecting the work to take somewhere between 16-25 minutes to complete

OVERHEAD SQUATS

• pick a weight that you could do 25 reps unbroken, when fresh

MOBILITY:

1 minute each

Child’s Pose on Box

Lats Foam Roll

Ankle Dorsiflexion