Thursday 11.19.20

by Spearfishyoga

GROUP PREP

3 min cardio

Line Drills:

High Knees

Butt Kickers

Toy Soldiers

Cradle Stretch

Knuckle Draggers

Broad Jump + 3 Air Squats

5 Light KB Deadlift

5 Light KB Swings

STRENGTH

Off your 90% Training Max

Strict Press

5 @ 65%

5 @ 75%

5+ @ 85%

Strict Pull-ups

3 sets of 5-10

WOD

5 Rounds:

400m Run/ 500m Ski/ .7 Bike

40 Double Unders

20 Russian KB Swings 50/35

NOT OPTIONAL MOBILITY

Calf Smash

Foam roll glutes