Thursday – 2/6/2020 (Sweat WOD Included)

The Workout for Thursday is:

STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
Deadlift x 7 reps
*Work up to a 7RM for the day

METCON
Every 4 minutes, for 6 minutes
-200m Row
-10 Burpees
-10 Alt. DB Snatches (choose your weight)
-10 Wall Balls
-10 Toes-to-Bar
*Keep track of your time each round. Score = slowest round.

SWEAT-CON
4 Rounds for Max Reps
-2:00 Max Cal Bike
-2:00 Max Burpee Box Jump Overs
-2:00 Max Distance Shuttle Run
-2:00 Max Abmat Sit-Ups
-2:00 Rest

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Mobility/Maintenance]
-4:00 Easy Cardio
-Barbell Quad Smash x 2:00 R/L
-Adductor Smash x 1:00 R/L
-High Posterior Hip/Glute Smash x 1:30 R/L
-TFL Lacrosse Ball x 1:00 R/L
-Banded Hip Internal Rotation Stretch x 3:00 R/L
-Banded Wall Squat Stretch on Back x 3:00
-Banded Samson Stretch x 2:00 R/L
-Bottom of Squat Hold Pressing Knees Out x 2:00

[Engine Builder]
Make up a missed piece from earlier this week.