Friday Nov. 20, 2020

Warm Up
Mobility:  Hamstring Rack Stretch https://www.youtube.com/watch?v=mQzKrTn2pmY 

10 Inch Worms
12 (Total) Reverse Lunge w/ Reach
10 (Total) Speed Skaters
20 (Total) Single Arm KB OH Walking Lunge-Switch arms half way through
10 Tuck Jumps 

Strength
Front Squat:
Establish an 3RM, then….
3 x 2 at 90% (rest 2:00 between sets) 

WOD (Strict 16-minute time cap)
10-9-8-7-6-5-4-3-2-1
Push Press 

After each set perform:
15 Air Squats
15 Situps 

F: Double DB Push Press;10 Air Squats;10 Situps
P1: 95/65
P2: 75/55
C:  135/95 

Post-WOD Cooldown/Mobility (optional)
Deltoid Smash 1:00/Side