Tuesday December 1st WOD

Warm up:  Tabata jump rope followed by

-2 rounds of 10 alternating lunges, 10 lateral lunges, 10 ring rows and 10 push ups


Mobility:  Banded ankle/hip

-Sampson stretch

-Strength prep-3x8 Supine bridges

Strength:  20-10-10

-Back squat

-70% of 1RM (from 10/30)

Conditioning:  Partner 1,200m run

-Partners switch every 200m

-Complete 6 per athlete

Post:  Yoga series x5

Nick ProhaskaComment