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Mardi 04/02/2020

WARM UP

3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations

Into…

EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar

STRENGTH

3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
(Score is Time)

 

OPTIONAL COOL DOWN

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)

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