Thursday 10.1.20

HAPPY BIRTHDAY to Coach Cassie and Heather! Cassie has a really fun partner workout planned, but we are saving it for Monday. 😊 Did you know that if you text me that it is your birthday, you get to pick the workout?!

WARMUP

-3 Min row

10ea Walking High Kicks
-10ea Walking Quad Stretch
-10ea Walking Samson Lunge
-10 Inchworm + Push Up
-10ea Reverse Lunge + Opposite Heel Touch

Mini Band Squat Warm Up 3xs:
–20ea Way Banded Lateral Walk
–20ea Way Banded Monster Walk
–10 Banded Tempo Air Squats

STRENGTH

Back Squat 5-3-1-3-5 @ 85-90-95-90-85%

WOD

OPTION 1

EMOM 20 min:
Min 1: Row 20/17 Cal
Min 2: Rest

*Score is your slowest round

OPTION 2

EMOM 20 min:
Min 1: 200m Run
Min 2: Rest

*Score is your slowest round

MOBILITY

Foam roll legs