Wednesday

Warm Up:
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch

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

Skill:
Athletes Choice

Strength:
Rest Day/Make-Up

Metcon: 
Partner Relay Wod
20 Min AMRAP
100 Calorie Row
100 Push Press 115/75
100 Weighted Step Ups 53/35
100 KB Swings 53/35
100 Calorie Row

Using length of the gym (long ways) Partners will start on one end.  At go partner 1 will run to rower and begin row.  Partner 2 will rest.  When partner 1 completes 10 calories they will sprint back and tag partner 2.  Partner 2 will sprint to rower and complete 10 calories.  Team will continue in this fashion throughout the entire workout until 20 minutes have been reached.