231120

Inchworm

Good evening Root Down…

I hope you all had a great weekend!

This week’s schedule is the same with the exception of Thanksgiving Day (Thursday). There will be no classes on Thursday. Take that day to enjoy time with family.

231120

Warm-up

- Samurai Stretch (1:00/side)

- 5 Inch Worms

- 10 PVC Snatches

- 10 PVC overhead Squats

Strength

Back Squat

3-3-3-3-3*

*Work to 90% 1RM in final set.

MetCon

For Reps

1:00 Cal Row

1:00 Knees to Elbows/High Knee Raises

1:00 Ring Dips/Box Dips

1:00 Russian KB Swings (44/35)

Rest 2:00

X3

Score will be heaviest back squat set and total reps (accumulated) in MetCon. See you tomorrow. DOWORK!

Mobility

- 20 Hip Rotations

- Banded Front Rack

- Barbell Tricep Roll-out