Monday 11/5/18

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Cardio of choice (bike/row/run/jump rope) for 1-2 mins then samson stretch down, inchworm back, 10R/10L GMB hip opener, 5 slow squats, 5 downdog-plank-cobra transitions, 10 plank shoulder taps or coaches choice

Tempo Backsquat:

Every 3 min for 5 sets:

3 reps at 31x1, build

3 RFT: 25 DB Push jerks(50/35)/(35/20), 250m row, 25 weighted stepups(same weight), 25 DU                                                        Scaled version: 3 RFT:15 push jerks, 150m row, 15 step ups, 35 SU