Monday 11-25-19

Warm up

2 Rounds

30 Seconds Each:

1. Spiderman + Reach

2. Single Unders

3. Samson Stretch

4. Russian Kettlebell Swings

2 Rounds:

20 Calorie Row

15 PVC Pass Throughs

10 Russian Baby Makers

Primer

3 Sets:

6 Single Kettlebell Lateral Box Step-ups (Each Side)

:20 Second Hollow Hold

200′ Single Kettlebell Farmers Carry

STRENGTH

Back Squat

Heavy Set of 5

STIMULUS

• Build to a Heavy Set of 5 Back Squat to start out the week

• We’ll be re-testing this benchmark at the end of the cycle

• Work through the warmup sets in “Movement Prep” before taking a crack at heavy sets of 5

MOVEMENT PREP

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

Build to Heavy 5

WOD

AMRAP 9:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

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