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FRIDAY 150911

Warm-up:
Run 400m
Samson lunges down
Zombie walks back
15 slow squats
15 leg swings
15 banded good mornings
15 high box step ups

Strength:
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.

WoD:
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
Score is total reps across all movements

Accessory work:
Three sets of…
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side 
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

Mobility:
LAX to glutes
Mash quads
Roll posterior

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