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MONDAY 20201012

Warm- up

2 minutes on bike/rower at moderate pace
Pigeon Stretch
10 Spiderman Pose w/reach
10 Bootstrappers
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/Side
10 Thread The Needle Reaches (5/side)

Review back squat and set up barbells


Strength and Skill

Every 2:00 for 12:00 (6 Sets)
2 Back Squats @ 85-90% of 1RM Back Squat


Back Squat 6×2

Back Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

Scoring: Load


FITNESS 20201012

10 Rounds for time:
9 Dumbbell Thrusters (35/20# DBs)
35 Double-unders (or 70 Single-unders)

* 18 Minute Cap

Scoring: Time


Open 17.5

10 Rounds for time of:
• 9 Thrusters (95/65#)
• 35 Double-Unders

Rx: M- 95 lbs / F 65 lbs.

* 18 Minute Cap

Scaled:
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders

Scoring: Time


At Home Workout

10 Rounds for time:
9 Thrusters (Double Dumbbell 35/20# or Backpack)
35 Double-unders (or 70 single-unders)

* 18 Minute Cap

Scoring: Time

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