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Thursday November 16, 2017

12
Nov

Thursday November 16, 2017

Mobility/Activation: x 3

 

  1. goblet squat @ 21X1 tempo
  2. 15 band pull aparts
  3. 10/leg single leg glute bridge

 

Strength: Front Squat

 

Warm Ups: 55% x 4, 65% x 4

Working Sets: 75% x 4 x 2 sets

 

Conditioning:

 

EMOM 20 min

 

Min 1: 15/12 cal assault bike or rower (only if absolutely needed because of numbers in class)

Min 2: 15 wall balls

Min 3: 100ft bear crawl

Min 4: rest

Scaled: 14/10

Rx: 20/14

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