Friday 12.10.21

by Spearfishyoga

Competition Warmup starts at 5pm. NO 4:30pm CLASS- you can come squat at 4:30pm if you want!

WARMUP

10 Air Squats

10 Walking Lunges

5 Wide Leg Inchworms

5 Push-up to Down Dog

10 PVC Hip Hinge

10 PVC Passthroughs

10 PVC OHS

:30 Hollow Hold

:30 Superman Hold

:30 Deep Squat Hold

:30 Warrior Squats

STRENGTH

Back Squat

4 sets of 3 @ 70-80-85-90%

Then..

Front Squat

3 sets of 3 @ 70-80%

Then..

DB Bench Press

3×10

BB Good Mornings

3×10

GHD Hip Extension

3×10-15

WOD – no score

5-10 min cardio at 60-70% effort

NOT OPTIONAL POST WOD

Lacrosse Ball to shoulder blades, shoulders and pecs (against the wall)

Pigeon Pose 2 min/side