Wednesday

Warm up:
800 m run
15 GHD sit ups
15 back extensions
15 hip extensions
15 pull ups
15 dips/push ups
15 squats
15 straight arm band pull aparts

Strength:
Close – Grip Bench Press
6×6 @ 80%

Metcon:
18 min AMRAP:
60 cal Row
60 GHD sit ups
60 power cleans 135/95
60 push jerks 135/95
Mobility:
Hip Mobility (https://youtu.be/OywCp15op8Q) Start video at 9:50
Start with rolling out upper IT band into glutes
Roll out quads & IT Band
Banded Hip Mobility

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