Thursday Oct. 29, 2020

Warm Up
Mobility: 
Downward Facing Dog 1:00
Seal Stretch 1:00 

:30 Bike
10 Spidermans
8 Burpees
10 DB Deadlifts
:30 Bike
10 Inchworms 

Strength/Skill
Row/Bike/Ski Intervals
1:00 on/1:00 off x 5 cycles (goal should be a hard pace you can maintain for all 5 sets*) 

*Something like:  20 – 25 cals each minute for men; 16 – 20 cals each minute for the ladies

WOD 
AMRAP 18
9 Burpees
9 Deadlifts
9 Burpees
9 Pushups
9 Burpees
9 T2B

F:  DB DL; 2 x situps
P1: Burpees over the bar; 225/155; Deficit pushups (45/25lb black plates)
P2: 185/125; Hanging knee raises for T2B
C:  Bar facing burpees; 275/195; HSPU 

Post-WOD Cooldown/Mobility (optional)
Kneeling Hamstring Stretch 1:00/Side  
https://www.youtube.com/watch?v=MiAXGtx_J0M