11.20.25 STAGE FRIGHT

IF IT IS THURSDAY,  IT IS SUANA NIGHT!  IT WILL BE READY AFTER THE 530 CLASS!  

WARM UP
ROW 600 THEN
2 RDS
10 ARCH HOLLOW SWINGS
10 AIR SQUATS
10 KBS
DYNAMIC STRETCH

STRENGTH
Push Press
10 warm up
5@50%, 3@55%, 1@60%
5@55%, 3@60%, 1@65%
5@60%, 3@65%, 1@75%

WOD
4-4 Min Rounds

4 MIN TO COMPLETE

20 Goblet Squat 50/35
10-25 ft shuttle run down and back = 1
20 Pull Ups

Goal is to complete with 30-45 seconds recovery each round-scale reps as needed

ICING
2-1 min wall sits
Tib Raises