10.12.2020

Warm Up
3 rounds
10 split squats each side- elevate rear foot on plate
10 lateral step downs each side- from a box
10 hip thrusts + 20 second isometric hold

Strength

Squatober day 2
Back squat
3 sets x 10 reps @ 50%
4 sets x 7 reps @ 60%
5 sets x 4 reps @ 70%



WOD
"Fast and Furious"

5:00 AMRAP
2-4-6-8-10...
DB hang squat cleans 50/35 35/20
5 cals bike or row

directly into....not for time
3 rounds
20 hollow rocks
10 kip swings on pull up bar
*if not ready to kip swing, then hollow hold on pull up bar for max time