11/3/20 - Tuesday
Indoor 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) Box Jumps 5x3
B) 3 Rounds For Time:
20 DB or KB Box Step Overs 24/20"
15 DB or KB Front Squats
20/15 Calorie Assault Bike
15 HSPU or Pushups
T1- You pick the weight
T2, T3 and Competitor- 45/30 or 53/35
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) 3 Rounds For Time:
200m Farmer's Carry
15 DB or KB Front Squats
200m Run
15 DB or KB Push Press
T1- You pick the weight
T2, T3 and Competitor- 45/30 or 53/35
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