Friday 11.16.18

"bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work

Strength / Skill
"Front Squat
warm up to moderate heavy then 5x1 (increase each rd)
lay down and complete knees bent hips side to side stretch to cobra 3 rds

"buy in 1000m row
front squat 95/65
kb swing 53/44, 44/35, 35/26

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