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MONDAY 150216

Warm-up:
Run or row
15 leg swings
15 squats
Inch worms down
Butt kicks back
Banded hip distraction
High knees down
Broad jump back

Strength:

Every two minutes, for 12 minutes (6 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%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105%

WoD:

For time:
50 Wall Ball Shots (20/14#)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

Mobility:
Mash quads
Couch stretch

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