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THURSDAY 150507

Warm-up:

400m run

15 leg swings

15 ankle rolls each way

15 squats

Duck walk down

Straight leg bear crawl back

15 dislocates

15 good mornings

Warm up back squat
Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.

WoD:

Every minute, on the minute, for 16 minutes…

Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups

Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)


Mobility:

Mash quads

Roll posterior and lats

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