Thursday 11/7/19

Warm up:
3 min easy bike or row
10 pass throughs
5 PERFECT reps each
Low Bar Back Squat
High Bar Back Squat
Front Squat
OH Squat

Strength: 3-5 Rounds
Yoke carry 100 ft – Heavy
200m recovery walk
5 Press in squat (light, 2 sec pause at top, treat as mobility work)

WOD (performed first): For calories
Bike 3 min
Rest 3 min
Bike 2 min
Rest 2 min
Bike 1 min

2 min T-spine extension on foam roller
Then 3 Rounds
30 sec banded lat stretch / side
2 min foam rolling glutes
Then 3 Rounds
30 sec single leg stance in figure 4

Notes: For press in squat (front rack Sotts press) athlete will use
PVC or empty bar. Every press will start and finish in the bottom of
the squat. Athletes who lack the prerequisite mobility may perform in
3/4 squat, 1/2 squat, etc. DO NOT compromise squat mechanics.