10/28/2014 Tuesday workout

And so it begins, we’re going to keep to a short warmup so we can get right into class on Tuesday.

Warmup
1K Row
20 Air Squats
Mobility – hips, hamstrings, calves, Achilles, forearms, shoulders, cobra, child’s pose… Oh so many! But so the work first.

Strength
Day 1 of 10 Week Squat Program
4 sets of 20 Squats
7 Front Squats, 13 Back Squats
– no rest bt 7/13
– front squat into back squat
– weight is 65% of 1RM FS, all sets

Workout
From the CF.com mainsite 10/25
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats