11/9/2020 – 201109

Group Warm up 

3 rounds *Not for time.

1:00 Jump rope

10 Banded side walks each direction *20 total – band above the knees

15 Banded hip bridges – band above the knees

10 Banded air squats – band above the knees

Strength 

Every 3 minutes x 5 rounds

5 Back squats @ 90% of Fridays 5 rep max

*If you weren’t present Friday… add +5/10 more lbs than last Monday. 

 

WOD ( Workout of the Day ) 

AMRAP x 15 minutes

10 Slam balls – 40/20lbs

15 V-ups

20 Split jumps

200m Run

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