CYCLE 2 DELOAD WEEK 2 / “101121” WOD 10/11/21

WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN & FIT
SKILL:
Plank Complex
3 x 1 Min. Hold
:30 Forward
:30 Alternating Leg Raises (Left Up, Right Up, Etc.)
*Work from the hips.
**Rest 1 Min. between sets.
LIFT:
Back Squat
4 × 3 @ 60%
WOD:
“101121”
3 Rounds
30/25 Cal. Row
15 H.R. Push Up’s
15 Goblet Squats (53/44) (44/35)

AT HOME
SKILL:
Plank Complex
3 x 1 Min. Hold
:30 Forward
:30 Alternating Leg Raises (Left Up, Right Up, Etc.)
*Work from the hips.
**Rest 1 Min. between sets.
LIFT:
Paused DB/KB Squat x 2
4 x 8
*Build
**Pause for 3 Sec. at the bottom
***Use what you got
WOD:
3 Rounds
200 M. Run
15 H.R. Push Up’s
15 Goblet Squats
*Use what you got.