WARMUP/MOBILITY
Dynamic hip & thoracic openers
Banded squat warmup
Banded squat warmup
WOD A
Back Squat x 20
1 x 20 : lbs.
In 10 mins, establish a 20 rep max Back Squat
Aim for approx. 65-70%+ if you have been following this squat cycle, or look to add 5-15lbs from Oct 13th
Aim for approx. 65-70%+ if you have been following this squat cycle, or look to add 5-15lbs from Oct 13th
WOD B
Hotline Bling
1 min on / 15 secs off x 5 rounds (25 mins)
1) Assualt Bike Cals
2) 50′ Shuttle Runs (50′ is 1 rep)
3) Row Cals
4) Rest
*Your goal is to go at a consistent, sustainable pace across all 5 rounds – score is LOWEST of your 5 rounds
*Everybody starts on ABike on goes in order
1) Assualt Bike Cals
2) 50′ Shuttle Runs (50′ is 1 rep)
3) Row Cals
4) Rest
*Your goal is to go at a consistent, sustainable pace across all 5 rounds – score is LOWEST of your 5 rounds
*Everybody starts on ABike on goes in order
