Alternative Athletics: Ascend/Descend

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