Monday 10/24/16

Warm-up 1:

400 m Run

Then:  2 Rounds

12 Monster walks ( Both ways)

20 Bridges with Band

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

STRENGTH:

 Clean High pull

4 x 2 @ 100% of Cleanthen: 4 x 3 Squat Clean @ 80%

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

MET-CON:

3 RFT

30 Wall Balls 20/14#

10 Pull-ups

30 Double Unders/ 90 Singles