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TUESDAY 150714

Warm-up:
Roll posterior and thoracic spine

400m run
Crab walk down
Bear crawl back
15 reverse snow angels (un-weighted)
5 strict pull-ups + 5 pull-ups
10 push ups

10 GHD sit-ups
WoD:

Four sets of…

Against a 4 minute running clock, complete…

25 Russian Kettlebell Swings (70/53#)

Run 400 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets
Accessory Work:

Three sets of…

Single-Arm Dumbbell Row x 8-10 reps each

Rest 60 seconds

Side Plank x 45-60 seconds each side

Rest 60 seconds
Mobility:

Roll posterior

Mash IT bands on roller

Lax to shoulder and plantar

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