Friday 12/21

warm up
Row 500m
10-15reps of each: wrist circles, elbow circles, arm circles, ams over and back, torso twists, hip circles, bow and bend, knee circles, ankle circles
Ido’s squat clinic

strength
back squat 3×5 heavier than last week

functional fitness
back squat 5×5 adding weight from last week as long as form is solid

strength endurance
1×21 heavier than last week

functional fitness
using 60% of your heaviest set from above
every 90s for 6min complete 4 reps

conditioning
run 300m
21-15-9
burpees
KB swings(55/35)
run 300m

functional fitness
run 100m
21 KB swings(35/20)
run 100m
15 KB swings
run 100m
9 KB swings
run 100m

stretch
supine hamstring
wall straddle
calves