12.08.2017

Warm up:

Marsh mile run
OR
1600m row
OR
50cal bike

Mobility:

1. Single leg flexion   2:00/
2. Hip bridges  3×10

Strength:

Back squat; 12 – 5 – 5 – 5 – 5 – 5 (building to 5RM)

Conditioning:

“Follow the Leader”
AMRAP 14:00 in partners
200m ball run (Partner A)
200m ball run (Partner B)
20 Alternating burpee box jump overs (24/20)
40 Alternating wall balls (20/14)