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TUESDAY 150630

Warm-up:
Run 400m

15 good mornings 
15 dislocates

Inch worms down

Samson lunges
10 push ups

Pigeon stretch
Skill:

Four sets of…

Weighted Good Mornings x 6 reps
Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps

Rest 30 seconds

Weighted Hip Bridges x 10 reps

Rest 30 seconds
WoD:

Every 5 minutes, for 15 minutes (3 sets)…

15 Pull-Ups

30 Push-Ups

45 Air Squats

Complete each set as quickly as possible and note times for each.
Mobility:

Lax to glutes and pecs 

Roll posterior

Pigeon stretch

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