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MONDAY 150907

Warm-up:
400m run
Crossover symmetry
10 push ups
15 hollow rocks
15 back extensions
Spider-Man crawl down
Inch worms back
5 strict pull-ups
15 dislocates
15 behind the neck PVC presses

Strength:
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps (3 sec descend)
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps (2 sec descend)
(add weight if possible)

WoD:
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Russian Kettlebell Swings (70/53#)

Mobility:
Lax to shoulders 
Crossover Symmetry recovery
Roll posterior

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