TUESDAY 3-14-17

WARM UP

400 m run
Then 2X
High knee run 25 ft
25 ft Forward Lunge
25 ft Lateral Lunge L/R
25 ft Lateral High knee run
5X Squat jumps
Then
400 m run cash out

mobility
30 sec couch stretch each leg
30 sec Samson stretch w/ banded oh stretch

STRENGTH
BACKSQUAT
1:30 min rest between sets
5 X @ 75 %
3 X @ 80%
1X @ 85 %
2:00 min rest between sets
5X @ 80%
3 X @ 85%
1X @ 90 %

WOD 3Rounds
1 Min wallballs 20/14
1 min KBS 53/35 (OH)
1 min cal Row
1 min Rest
* Score is total reps

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