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 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 rounds 10 Air Squats 10 Pushups Strength: 5 sets of 3x Back Squat increase weight each round This workout is designed to get you the desired number of reps, at the proper load for your ability, while maintaining intensity. This combined with the Russian Twists makes for a challenging combination. WOD 10 - 1 Front Squat @ 55% 2 - 20 Russian Twist @ 25% max snatch Cool Down 2 minutes Yoga - Cobra Position 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Goblet Squats Weighted Sit Ups 
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