Monday October 17, 2022

Warmup

2 Rounds:

6 Cals Bike/Row

6/Side SA Russian KBS

6 x 1-1/4 Air Squat https://www.youtube.com/watch?v=X7vPr6NkMuw

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

:20/Side Ankle Mobility

Skill/Strength

Front Squat

3-5X4 at 95% of 4 rep max

Three to five sets of four, depending on how much volume your body can withstand.

WOD

AMRAP 16:

15/12 cal row or bike

12 kb swings

9 box jumps

F:  light kb

P1:  55/35

P2: 35/25

C:  70/45; KB weighted stepups; any 3 rounds of cals on the ski erg, all the rest on the bike