11/24/20 - Tuesday

Outdoor Class:

A1) Barbell Reverse Lunge 5x10 (alternating)

*Can have barbell on back or front rack

*Start at medium weight and work up if form allows

A2) Broad Jump + Jump for Height 5x3

B) 4 Rounds For Time:

200m Run

7 Front Squats

5 Push Press

3 Thrusters

T1- You pick the weight. Can use DBs if needed

T2- 75/55

T3- 95/65

Competitor- 115/75

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