11.27.2017

Warm up:

3 Rounds:

4x length of gym shuttle run

5 inch worm +push up
10 glute bridges
10 alternating jumping lunges

Mobility:

1. Couch stretch OR pigeon pose 2:00/
2. Banded goodmorning 3x 15

Strength:

Warm up back squat, then

EMOM 8:00
30sec max reps Back Squat @ 50-60% 1RM
30sec rest

Conditioning:

AMRAP 10:00

200m run
15 Sumo deadlift high pull (95/65)
10 Box jump overs (24/20)