Friday

Warmup:
100m Run
15 GHD situps
100m Run
15 walking lunge and twist (each leg)
100m Run
15 Goodmornings
100 m Run
15 Inch worms
100m Run

Mobility:
Shoulder Mobility
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Strength:
12 Minutes
Jerks (Practice footwork – speed and stance)
No set rep scheme – light weight practice between 50-75%

Metcon:
18 Min Time Cap
3 Rounds for Time:
12 KB Snatches 53/35
10 KB Swings
20 Goblet Squat Lunges
800m Run

Accessories:
Tabata Triple/Double Under

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