Workout of the Day Monday 11.21.2016

Warm-up:

800m dolphins run
OR
1000m row

Mobility:

1. Super front rack 2/
2. Couch stretch 2/

Strength:

Russian Squat Program, Week 4 Day 10
Front Squat; 5x 5 @ 85%

Conditioning for time:

200m run
30 Wall balls (20/14)
30 Dball slams (30/20/15)
400m run
20 Wall balls (20/14)
20 Dball slams (30/20/15)
600m run
10 Wall balls (20/14)
10 Dball slams (30/20/15)