Tuesday 10.6.20

by Spearfishyoga

GROUP PREP

Choose 1:
–Row 500m
–Run 400m
–Bike .7mile
–10 Bootstrappers https://vimeo.com/221157275
–10ea Sky Reach https://vimeo.com/371394997
–10ea Knee Push Away https://vimeo.com/372760200
–20 Glute Bridge
–15ea Mini Band Lateral Walk
–15ea Mini Band Monster Walk

Barbell Warm Up

STRENGTH

Back Squat

10-8-6-4-2-1 (a heavy single- not a max, but heavy. Working through these sets focusing on volume)

@45%-55-65-75-85- heavy single

WOD

3 Rounds:
– 50 Double Under
– 40 Wall Ball (20/14)
– 30 Box Jump Over (24/20)
– 20 Burpee
Goal: Sub 21 min

MOBILITY

Couch Stretch and Foam Roll Quads

OPTIONAL ACCESSORY WORK

Accumulate the following:
100 Seated Banded Leg Curl https://vimeo.com/277184421
50 Rear Delt Raise
100 Seated Calf Raise https://vimeo.com/377385911
50 Banded Face Pull
100′ Lateral Banded Walk/side
50 External Rotations https://vimeo.com/458316082