Tuesday – 11/19/2019

Test Week! – We need to see where we are at after the low volume weeks of the open.
This is a status report as to where you are now. The overall volume is low, but the intensity is high.
It is going to be a kick in the ass 🙂

The Workout for Tuesday is:

WARM-UP
(Primer)
2 Rounds
-200m Run
-20 H2H KB Swings
-20 Single Arm KB Front Squats (10/10)

(Mobility)
Supine Twist x 10 reps
Cobra Push-Ups x 15
Sumo Stance Windmills x 20

(Specific)
5 – 4 – 3 – 2 – 1
Hollow Rocks
Arch Rocks

STRENGTH
Spend 10 minutes establishing your 2RM Deadlift for the day
Rest 3:00
AMRAP x 2 minutes
Deadlifts (Rx 225/155)(Rx+ 275/185)

METCON
“Modified Manion”
3 Rounds for Time (Rx+ 4 Rounds)
-400m Run
-29 Back Squats (135/95)
Time Cap = 20 minutes

EXTRA CREDIT

[Mobility/Recovery]
Hold each pose for 3 minutes:
-Pigeon stretch left
-Pigeon stretch right
-Standing straddle stretch
-Couch Stretch left
-Couch Stretch right