10.1.18 Monday

Mob: FR Quads/Hams x2m

(What’s your favorite October activity?)

2 rounds:

Plate Counterbalance squat x8

Lateral Bear Crawl x10y

SL Glute Bridge x10e

Skill: Box Squat Tech

2x5e

Air Squat

Box Squat

BB Back Squat

Strength: BB Box Squat w Chains

5x5 @ RPE 7 + 90/90 Hip Lift between sets

WOD: Pick your Poison

Assault Bike 14 rounds

30s/30s

Or

Accessory: 3-4 sets

Rower Ham Curl x12-15

DB 1 Arm Row x15e