Friday Oct. 16, 2020

Mobility:  20 Full Squat Wall Slides  https://www.youtube.com/watch?v=C-Xk6Qh4SSE

Warm Up:
2:00 Bike 
10 Inchworm to Push-up
10/Arm KB Single Arm Russian Swings
20 Cossack Squats w/ KB 

Strength
Back Squat:
Spend 10 minutes working to a 3 RM, then…
3 x 2 @ 85% of the 3RM (rest 2:00 between sets) 

WOD
AMRAP 14
20 Shoulder to Overhead
20 Box Jumps
20 Pullups
20/16 Cal Row 

F:  Light DB Push Press; Ring Rows
P1: 95/65; Box Jump Overs
P2: 75/55
C:  115/75; Box Jump Overs; C2B Pullups

Post-WOD Cooldown/Mobility (optional)

Deltoid Smash 1:00/Side