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TUESDAY 160119

Warm-up:

400m jog

Banded hip distraction

15 banded good mornings

Couch stretch

15 air squats

Bear crawl down

Samson lunges back

Strength:

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 73-78%

Team WoD:

In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (185/135 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Mobility:

Mash Achilles and calves

Roll posterior

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