Wednesday

November 15, 2016 Kendra

Warm UP:
2 Rounds:
200m Run
10 GHD Sit Ups
10 GHD Back Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thrus

Roll Mid Thoracic
10 Mid Thoracic Rotations each side

Strength:
Deadlift
6 @ 50%
4 @ 60%
1-1-1-1-1 (Start about 70%)

Metcon:
For Time:
3 Rounds for Time:
1000m Row
25 Burpees