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12.29.17

29
Dec

12.29.17

Warm Up
Two sets of:
400 Meter row or bike @ 60% pace
Banded Monster Walks x 10 reps in each direction
Banded Lateral Walks x 10 reps in each direction
Banded Squats x 10 reps
Push-Ups x 10 reps

mobility:
stretch ankles by performing a goblet squat with a plate and shifting weight to one leg for :20 each side
mini- band clam shells x 15 reps each
couch stretch x :30 each side x 2

Skill: back squats
5 reps @ 65%
5 reps @ 75%
3 reps @ 80%
3 reps @85%
1 rep @90%
then..
2 sets of 8 reps @ 70%

WOD
5 Rounds
1:00 complete 15 burpees and max KB swings 53/35
1:00 rest
*record total number of KBS

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