Monday 11.23.20

GROUP PREP

3 min cardio

10 leg swings

10 air squats

10 walking lunges

5 Wide leg Inchworms

5 Push-up to down dog

10 IYT

Then..

Barbell Warmup + Push Press + SDHP

STRENGTH

Off of your 90% training max

Back Squat

3@70%

3@80%

3+@90%

then

Front Squats

3×5 (choose your weight)

WOD

18 minute AMRAP

15 Deadlift 95/65 (Fit 65/45)

12 Back Squats

9 Push Press

6 Handstand Push-ups

9 Sumo Deadlift High Pull

12 Pull-ups

15 Box Jumps 24/20

*The weight is meant to be light and cycled quickly, so choose your weight accordingly.

MOBILITY

Lax ball shoulders, pecs, upper back

OPTIONAL POST WOD

Core Conditioning

2 Rounds:

1 min Russian Twists (sub GHD sit-ups)

1 min Superman’s (sub GHD hip extension)

1 min plank or handstand hold

1 min rest