Friday October 16th

What is your favorite snack?

Snacking will help prevent overeating at meal times later in the day.

Try pairing all macronutrients (protein, carbs and fat for a balanced snack)

Great examples: triple zero yogurt with 1 tsp nuts, hummus and turkey roll ups, apple with hard-boiled egg

 General Warm Up:

300m run then 10 Cal bike or 10 Cal row then 3 sets of 10 PVC Rows, 10 PVC Front Squats, 10 PVC Good AMs

Mobility:

Tricep Stretch – 1 minute each arm, Spiderman with twist – 5 each side

Specific Warm-Up:

Front Squat with empty BB – 10 Coach led reps then move to racks

Part 1:

Build to moderate weight (Heavier than WOD) in 2 sets of 3 reps then 3 x 4 at same weight.

Part 2:

AMRAP 15 of 200m run, Bike 15/10 Cal or Row 21/15 Cal, 20 Front Squats

Rx 115/80 L2 95/65 L1 75/45

Scale:

Run/Bike/Row => 1 minute or less

Cooldown:

200m walk and Roll Quads

Notes:

For WOD the weight should be moderate (less than Part 1), 2 sets or unbroken. The run, bike or row should be about a minute. Just keep grinding with even pace.