10.29.19

Warm Up
3 Rounds
200m row or bike
10 (5 each side) single leg RDL against the wall- light weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press



Mobility: https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3. Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides 8-10 reps


Skill: back squat day 3

3 reps @ 35-40%
3 reps @ 55-60%
3 reps @ 75%
4 reps @ 75%
5 reps @ 75%
6 reps @ 75%
7 reps @ 75%
be sure to take 2 1/2 - 3:00 rest between the work (75%), not the warm up rounds


WOD
7 RFT
5 power cleans 155/105 135/95 115/75
7 elevated ring rows or sub hardest ring row