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TUESDAY 151117

Warm-up:
Run 400m
15 leg swings
15 matrix turns
15 slow squats with pause at bottom
Spiderman crawl down
Crab walk back
10 push ups
10 pull-ups 

Strength:
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 3 sec descend
* Record weight on heaviest set

WoD:
Every minute, on the minute, for 15 minutes (5 sets each)…
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Russian Kettlebell Swings (70/53)
* for completion

Extra work:
Three sets of…
Supine Ring Rows x 10 reps @ 2 sec descend
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

Mobility:
Roll glutes with roller and Lax ball
Mash quads with barbell collar

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