Friday 12.18.20

by Spearfishyoga

GROUP PREP

3 min row

10 air squats

5 KB DL

5 Russian swings

5 SA push press

5 SA KB thruster

10 side lunges

10 walking lunges

STRENGTH

Deadlift

5-3-1-3-5 @ 65-75-85-75-65%

Bulgarian Split Squat

3 sets of 5 each

PARTNER WOD!!!

10 RFT:

15 Wallballs 20/14

3 Deadlift 275/185

*Split up as wanted. Do on your own if you want a really hard workout:)

MOBILITY

Foam roll back and legs

OPTIONAL POST WOD

Partner GHDs

3 sets of 5-10

Glute Bridges (heels on a bench)

3 sets of 10