12/22/20 - Tuesday

Outdoor Class:

A1) Barbell Split Squat 5x5 each leg

*Can have barbell on back or front rack

A2) Broad Jump + Jump for Height 5x3

B) 4 Rounds For Time:

200m Run

15 KB Swings

10 Barbell Bent Over Rows

T1- You pick the weight. Can use DB's for rows.

T2- 53/35 KB and 95/65 BB

T3- 53/35 KB and 115/75 BB

Competitor- 70/73 KB and 135/95 BB

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