10.23.19

Warm Up
2:00 cardio choice
2 rounds:

5/side lateral box step ups
8/side DB high pull - light weight
5/side spiderman lunges
8 sumo inchworms + push up
5 kip swings

Jumping Warm-Up https://www.youtube.com/watch?v=H8Eg_8kBFuk&feature=youtu.be

WOD
3 sets - record times for each set
Row 500m/425m
KB swings x 21 70/53
Rest 2:00

Skill: back squats day 2
5 reps @ 30-35%
5 reps @ 50-55%
5 reps @ 70%
6 reps @ 70%
7 reps @ 70%
8 reps @ 70%

be sure to rest 2 1/2 mins between the last few sets


Mobility of the Week 12:00 Total
child's pose 1:00
downward dog 1:00
extended arm lizard 2:00 right side
downward dog 1:00
extended arm lizard 2:00 left side
standing straddle 3:00
forward fold 2:00