Monday 10.12.20

by Spearfishyoga

GROUP PREP

Bike or Row 6xs:
–:20sec Easy
–:10sec Hard

2xs:
–5 Up Dog to Down Dog
–5-10 Bootstrappers
–5ea Lateral Lunge
–:20sec Hollow Rocks

Barbell Warm Up:
–10 Front Squats
–10 Back Squats

STRENGTH

Front Squat

10-8-6-4-2-1 @ 45-55-65-75-85-heavy single

WOD

For Time:
40/35 Cal Bike
20 Back Squat (225/155)
20/17 Cal Bike
10 Back Squat (225/155)
Goal: Sub 10 min- *This should be a moderate weight, so scale accordingly **

MOBILITY

Foam roll back and quads

OPTIONAL POST WOD

800m Run

20 Glute Bridges

X2