Monday 10.11.21

WARMUP

3x

1 min cardio

10 Air Squats

10 DB Strict Press (light)

6 Walking Samson Lunges

10 Banded Tricep Extension

Then…

30 Hollow Hold

10 Medball Cleans (practice w/ Coach)

STRENGTH

**Heavy week

Back Squat

7 sets of 1

2 options:

If you know your 1RM, take a few warmup sets, then start your first set at a heavy weight (85-95%) and keep that same weight for all 7 sets. Try to maintain a heavy weight!

OR

If you do NOT know your 1RM, use those 7 sets to build and find a heavy single to use on our next strength cycle.

WOD

5 RFT:

20/17 Cal Bike

20 Medball Cleans 20/14

20 Single Arm DB Push Press 50/35

*Goal: sub 20min

OPTIONAL POST WOD

Accumulate:

50 Russian Twists

50 Weighted Sit-ups

1 min hollow hold