10/27/20 - Tuesday

Indoor Class:

A1) Front Squat 5x3

*Start at 70% of 1RM FS and work up

A2) Box Jumps 5x3

B) 4 Rounds For Time:

15/12 Calorie Assault Bike

20 Wallballs 20/14

30 Lunges w/ WB OH

Outdoor Class:

A1) Front Squat 5x3

*Start at 70% of 1RM FS and work up

A2) Broad Jump 5x3

B) 4 Rounds For Time:

200m Run

20 Ballslams

30 Lunges w/ SB OH

T1- You pick the weight

T2- 30/20

T3 and Competitor- 40/30

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20