Workout of the Day Friday 11.25.2016

Warm-up:

Marsh mile run
OR
1600m row
OR
50cal bike

Mobility:

1. Anterior compartment smash 2/
2. Banded wall squat 4

Strength:

Russian Squat Program, Week 4 Day 12
Front Squat; 4x 4 @ 90%

Conditioning: Partner METCON

in pairs*, AMRAP 10:00:
10 Kettlebell Swings (32/24)
10 Kettlebell sumo deadlift high pulls (32/24)
10 Kettlebell Goblet squats (32/24)
10 Alternating Goblet lunges (32/24)

*one partner works while the other rests. Partner A will complete All 40 repetitions (one complete round), and then partner B will do the same. Score is total completed rounds in 10 minutes