10.17.19

Warm Up
2 rounds:

a) 50' Bear Crawl + 5 Inchworms
b) 5 Goblet Squats + 5 Single Arm Overhead Walking Lunges, left hand + 5 Single Arm Overhead Walking Lunges, right hand
c) 10 Hollow Rocks + 10 Supermans



Mobility:

A. Pallof press for core stability x 3 sets of 3 presses- take 5 seconds to press out and back
https://www.instagram.com/p/B2CaOxzg7of/
B. bench stretch with PVC x 5 good exhales
C. deep squat hold- pry open knees with elbows and rock on ankles x 45 seconds


Skill: back squat Day 1
5 reps @ 30-35%
5 reps @ 45-50%
7 reps @ 65%
8 reps @ 65%
9 reps @ 65%
*rest is 2:30-3:00 between sets

*this back squat series is based off of your recent 1 RM back squat but if you don't have one within the last two months or so, then base it off of something slightly lighter.


WOD
For Time
1 mile run

Rest 3:00

For Time
30 burpee box jump overs 24/20"