Wednesday

Warm up:
DROMS
200m Run
15 GHD Sit Ups
15 Back Extensions
100m Run
10 Walk Out on Hands
10 Old Man Stretches
100m Run
10 Scapula Pull Ups
10 Scapula Push Ups
100m Run
10 Atlas

3x Roll Mid Thoracic
10x Lower Back Twist (Each Side)

Strength:
Sotts Press (light weight)
3-5 Reps w/ PVC
4 sets of 3-5 reps w/ Empty Bar or light weight

Mobility:
Bullet Proof Shoulders

Metcon:

Partner Wod
20 Min AMRAP
1500m Row
50 Tire Flip Jump Overs/Power Cleans Box Jump Over
50 Toes 2 Bar
50 Med Ball Partner Situps 20/14

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