Tuesday October 12, 2021

Warmup

2:00 Bike/Row

10/Arm SA DB Bent Over Row

10 DB Pallof Press https://www.youtube.com/watch?v=Mxu7bC8ct34

5/Arm SA DB Front Squat

5/Arm SA DB OH Squat

10 Bird Dogs

Mobility

Squat to Stand x 10

Squat w/ reach x 10

Samson w/ elbow to ground 5/side

Down Dog Toe Taps x 10

Shin Switch x 10

Skill/Strength

Back Squat 5/3/1+

Add weight in each set.  Last set is for max reps (cap of 10). 

Or use this time to warm up for the different squat variations.

WOD

25/20 cal row or bike

30 back squats

25/20 cals

25 front squats

25/20 cals

20 overhead squats

25/20 cals

F:  kb goblet squats for all squats; reduce reps

P1:  135/95 back squat; 115/75 front squat; 95/65 overhead squat

P2:  115/75 back squat; 95/65 front squat; 75/55 overhead squat

C:  155/105 back squat; 135/95 front squat; 115/75 overhead squat; bike cals