Wednesday October 20th

Warm up - couch stretch, pigeon stretch, quad smash w/barbell, 0:30 HS Hold, banded tricep stretch, banded bully stretch, twisted cross stretch, 2 x 20 air squats (vary stance width) w/20 shoulder rolls between each, ankle/stair calf stretch, 2 sets of: 10 barbell thrusters + 50’ light sled push, then work up in workout weight.

For time

12 Front Squats 135/95#

100’ Sled Push (+135/95#)

9 Front Squats 135/95#

100’ Sled Push (+135/95#)

6 Front Squats 135/95#

Rest until 15:00 and REPEAT a second time through!

Bike Cal Repeats

15 Cal Super Threshold

2 Min rest

5 Rounds for time

10 Deadlifts 315/225#

20 GHD Sit Ups

30 Push Ups