Tuesday 10.27.20

GROUP PREP

5 minutes of cardio

2 Rounds ((on the second round, add a light KB to the lunges)):

5 inchworms + push-up

5 burpees

15 banded pull-aparts

10 air squats

10 walking lunges

STRENGTH

Strict Press

#1: 3 reps

#2: 10 reps

**Make sure to do some warm-up sets. Each set should be a grind, but shooting for no failed sets!

KB Bent Row

3 sets of 8 each arm

WOD

30-20-10 reps for time of:

Cal Row

Burpees

Kettlebell walking lunges 53/35 (held however you want- goblet or front rack)

MOBILITY

Foam roll quads

Lax ball to shoulders

Shoulder opener stretch against wall

OPTIONAL POST WOD

Bike conditioning: 10 minutes on the bike for max calories