Monday, October 22

Since a lot of you told us you liked the programmed mobility work last week, we are going to start adding it in every day. We will write up something specific for you to work on, but if you have a particular area that needs work, please take this time to work on it. It's hard to fit all of this stuff in an hour sometimes, but we really hope you can stick around and do some stretching and rolling after the workout. I think it will really benefit all of us, and hopefully we can start fixing some movement issues. Workout for Monday, October 22 Warmup Run 400/200 Jump Rope 3 Rounds 10 Goblet Squats 10 Situps 10 Pushups

Strength Front Squat 10 @ bar 10 @ 60% 8 @ 70% 8 @ 75% 8 @ 80%

WOD 21-15-9 Burpees Pullups

Mobility Roll and Stretch Lats