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FRIDAY 150213

Warm-up:
Run or row
15 dislocates
15 leg swings
Banded hip distraction complex
15 squats
10 push ups
High knees down
Butt kicker back

Strength:

Every two minutes, for 16 minutes (8 sets):

Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ 90%
Set 8 – 1 rep @ 90%

WoD:

Three rounds for time of…

Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Mobility:
Mash quads
Lax to hips/glutes
Roll posterior

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