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WEDNESDAY 20201118

Warm- up

400M Easy Jog
15 PVC Passthrough
15 PVC Good Mornings
Leg Swings (Front/back side/side)
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)


Strength and Skill

Every 2:30 for 15:00 (6 sets):
Back Squat for load:
#1: 4 reps @ 70%
#2: 3 reps @ 80%
#3: 2 reps @ 90%
#4: 3 reps @ 86%
#5: 2 reps @ 94%
#6: 1 rep @ 98%


Back Squat 4-3-2-3-2-1

Back Squat for load:
#1: 4 reps @ 70%
#2: 3 reps @ 80%
#3: 2 reps @ 90%
#4: 3 reps @ 86%
#5: 2 reps @ 94%
#6: 1 rep @ 98%

Scoring: Load


FITNESS 20201118

4 Rounds for Time (with a 15:00 cap):
12 Kettlebell Goblet Squats (70/53#)
400M Run

Scoring: Time


PERFORMANCE 20201118

4 Rounds for Time (with a 15:00 cap):
12 Front Squats (135/95#)
400M Run

Scoring: Time

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