Thursday 11.19.20

Prep
3 Sets
Bike x 60 sec
Bear crawl x 50 ft
Wall Sit x 60 sec

A.
Bike x 4 min 60%
Bike x 3 min 70%
Bike x 2 min 80%

-then-

9 min Flow
Under Switch to crab Reach x 7 per side
Candle Stick Roll Up x 10 reps
Beast shoulder tap to alternating leg threw x 7 per side
Body weight Floor wipers x 10 reps

-then-

Row x 4 min 60%
Row x 3 min 70%
Row x 2 min 80%

B.
Mobility
Pigeon x 1 min per side
Lying piriformis Stretch x 1 min per side
Legs up the wall stretch x 2 min
Squat on the wall stretch x 2 min