Monday 10/17/16

WARM-UP:

Warm-up 1:

400 m Run

12 Monster walks

20 Bridges with Band

Couch stretch,  Straddle,  Oly squat stretch, PVC’s, Clean Progression

STRENGTH:

 Clean High pull

4 x 3 @ 85% of Cleanthen: 3 x 3 Front Squat @ 70% of back squat

then: 3 Rounds: 10 KB Bent Over Row 53/35#

MET-CON:

AMRAP 6’

20 Wall Balls 20/14#

15 RKBS 70/53#