12.01.2022

Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold

Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold




Strength- max back squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?

Strength
3 sets
A. landmine curtsy squat, 20X0 x 10-12/leg
B. landmine Z press, 20X1 x 10-12/arm
C. landmine tall kneeling goblet press out x 10/side https://youtu.be/EcUqCS_I80g
rest between sets


WOD
"Timed Right"
10,9,8,7,6,5,4,3,2,1
KB swings 53/35
1,2,3,4,5,6,7,8,9,10
push ups