Monday, October 3
WOD
Happy Birthday Joshua Damian!
Warm-up:
8 minute AMRAP
2 Inchworm
4 Spiderman lunge
6 Superman
8 Bootstrapper
10 Speedskater
120m Row
WOD:
A) 10-8-6-4-2 Back squat (Build each set)
14 minutes including warm-up.
B) 7 sets of Row Intervals
1:00 Row max meters
1:00 Rest
*Goal is to go hard and keep all intervals consistent.
Mobility:
1:00 Foam roll IT band
1:00 Foam roll glute in figure 4
