Wednesday 11.18.20

by Spearfishyoga

GROUP PREP

3 min cardio

10 Leg Swings

10 Deep Squat to Hamstring Stretch

10 Hip Hinge

10 Lunges

10 Straight Leg Sit-ups

10 Warrior Squats

30 sec Hollow Hold

30 sec Superman

STRENGTH

DON’T FORGET to work off of your training max, which is 90% of your 1RM

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85% (as many as possible with good form)

Single Leg RDLs

3 sets of 10each

WOD

30 cal Row

30 OH Lunges (20/14) (Fit 14/10) (holding your wallball overhead)

30 Sit-ups

30 WallBalls (20/14) (14/10)

30 Sit-ups

30 OH Lunges

30 Cal Row

MOBILITY

Foam Roll Quads and Back

OPTIONAL POST WOD

Tabata on the Air Runner (or cardio)