Friday 7.15.16

get mobile / loosen up w/WcG coach
5 air squats
3 squat jumps
1 burpee clap (arms above head!)
200m run
100 dbl unders
200m run

3 RDS
1 min each
.30 seconds transition

Station 1: OH squat (no more than 9) 95/65, 75/45, 65/35
Station 2: Burpee plate jump (use 25lb plate)
Station 3: Deadlift 185/135, 155/115, 135/95
Station 4: KB swing 53/35, 44/26, 35/18
Station 5: Row for calories

minimun 5 Min
Foam Roll
Stretch
Mobility