Wednesday October 29th, 2019

Warm-up

ALL: 9 Min Emom 1) 10 Band clamshell (per side) (https://youtu.be/QjKyGqrAaP4?t=12) 2) 10 plate tall kneeling to standing (https://youtu.be/2RjRg_nLx_U) 3) 10 Curtsy Lunge (per side) (https://youtu.be/djYGP6Av0NM)

Structural Strength

ALL: Metcon (No Measure) 15 Min of Quality work

:40 Wallsit 10 Spanish squat (https://youtu.be/0upn6tdpT0Y) 8 RF elevated split squat (per side) (https://youtu.be/G0Mo2LF8uLU) 10 Quick Back squats (75-155 range) *Keep tension and think SPEED on these

Metcon

ALL: Metcon (AMRAP - Rounds) 22 Min Amrap Run 300 meter 5 Manmaker (50/35) 10 Box jumps 20 Db walking lunge (10 per side)

* 1Manmaker = Push up Renegade row (right) Push up Renegade row (left) Squat clean Thruster

Mobility

ALL: Post mobility

Foam Roll quads

Pigeon stretch