Monday January 2, 2017

3 RDS
1 min bike or row
10 air squats
then
rd1 - down front lunges - back high kicks
rd2 - down side lunges - back broad jumps
rd 3 - down inch worm - back butt kicks

15 min of work
skill work from floor
PC focusing on form while slowly increasing weight

12 min amrap
5 C&J 115/ 75, 95/65, 85/55, 75/55
10 DL
5 BBJO
10 KB swing 53/35, 44/26, 26/18

3rds
25 DU
10 Pushups
25 sit ups