Friday 10.23.20

by Spearfishyoga

GROUP PREP

3 minutes cardio (1 min easy, 1 min med, 1 hard)

10 Air Squats

10 World’s Greatest

10 Toy Soldiers

10 Side Lunges

15 Banded Pull-aparts

10 Passthroughs with the band

10 Around the Worlds with a plate

Barbell Warm-up

STRENGTH

Deadlift

#1: 3 reps

#2 10 reps

*Build to a heavy set of 3, then back the weight off for a heavy set of 10. Each of these 2 working sets should be a grind, but the goal is no failed sets. Rest 3-4 minutes between sets, and get good and warm with build-up sets before going for it on the workout sets.

WOD

21-15-9

Deadlifts (225/155)

Wallballs (20/14)

NOT OPTIONAL! MOBILITY

5 minute MINIMUM Athlete’s choice of foam rolling

OPTIONAL POST WOD

2 minutes: As many Sit-ups as possible

50 Unbroken Russian KB Swings

1 minute Handstand Hold (sub plank or 50 ft handstand walk)