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THURSDAY 150611

Warm-up:
Run 400m

15 leg swings

Banded hip distraction
Roll thoracic spine on roller to open up upper back

10 wall squats

10 goblet squats

Warm up front squats

Strength:

Front Squat, 18 minutes to complete

Set 1: 5 reps @65%

Set 2: 4 reps @75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @95%

Set 7: 1 rep @101%

Set 8: 1 rep @ 101+%

Rest 2 minutes between sets
WoD:

Five rounds for time of:

Row 250 Meters

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)
Mobility:

Mash lats on roller- yes you must do this!

Mash quads with barbell

Roll posterior

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