October 20, 2021

Doubles Competition INFO HERE!

A. back squat 5x1 85-100% - 5x3 beginner
B. bench press same

3sets
C1 dual kb gorilla row x6 / arm
C2 12 russian kbs can be different wt
C3 12 kb sumo dead lifts

Pre class mobilization: foam roll calves, glutes, hamstrings.

Post wod cool down: figure four 2 min, couch stretch 2 min, nerve floss 2 min, pass throughs2 min.