Monday 12.7.20

by Spearfishyoga

GROUP PREP

5 minutes cardio

10 legs swings

10 Deep Squat to Hamstring

10 Worlds Greatest

10 Warrior Squats

10 Air Squats with the tempo used in the strength

STRENGTH

Deload Week – tempo work using light weights

Off of your 90% training max

Tempo Back Squat

5 sets of 5 @ 50% or less

3 seconds down, 3 sec pause, up fast

Front Squats (no tempo)

3 sets of 3 – light weight, perfect form

WOD

30 cal Row (or 400m run)

30 Goblet Squat 50/35 (Rx+ 70/50) (Fit35/25)

20 Cal Row (200m run)

20 Goblet Squat

10 Cal Row (100m run)

10 Goblet Squat

POST WOD

Take up to 3 attempts at a max set of double unders. If you don’t have DUs, take 3 one minute attempts at them.

MOBILITY

Foam roll legs