TUESDAY Dec 8th

Warm up 10 min
400 m run
2X
10 leg swings
10 spiderman pushups
10 step ups
10 sit ups
10 superman

10 min Mobility
2-3 min Thoracic mobility
2-3 min couch stretch

STRENGTH 15-20 min
STRICT PRESS add 5 lbs to your 1 RM . Now take 90% of your new 1RM as your Training max.
5X 75%
5X 80%
5X 85 % + as many Reps

WOD
20 min AMRAP
1 Power clean 135/95
200 m Run
2 Power Clean
200 m Run
3 Power Clean
200 m Run
4 Power Clean
200 m run
5 Power Clean
200 m Run ……. Keep going adding 1 Power clean

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