Friday 1/17/20



Warm up:
Jog 400, Row 500, or Bike 0.5 miles
Grab a PVC
– Pause front squat on coaches call
– Pause back squat on coaches call

Strength: 3 Front Squats + 3 Back Squats
Warm up @ 50%, 65%, & 75% (minimum 3 warm up sets)
5 Sets @ 85% or greater of Front Squat

WOD: Tabata Bike
8 x 20 sec on, 10 sec off – MAX EFFORT!

Accessory: 3 x 30 sec
Lying quad stretch with optional ITB stretch
Quadraped T-spine rotation

Notes: WOD is short to allow plenty of time for the strength work.
Long rest intervals should be allowed (3+ min).