Thursday 10.29.20

by spearfishyoga

GROUP PREP

3 minutes Cardio

10 Leg Swings
10 World’s Greatest
10 Air Squats

5 KB Deadlift
5 KB Swings Russian + 5 American

Barbell Warm-up

STRENGTH

Barbell Good Mornings

3×10

IYT (2.5-5lb plates)

3×10

Pallof Press https://vimeo.com/429791851

3×15 each side

WOD

EMOM 20 min:
Min 1: Max Calories Rower
Min 2: Rest

*Score is your total calories

MOBILITY

T-spine mobility- Coach’s Choice

OPTIONAL POST WOD

Weighted Hip Extensions on the GHD 3×10-20

D Ball Cleans 3×10-20