06.15.17

Warm UpFoam roll or LaCrosse ball smash thoracic 2:00 Banded shoulder distraction :45 each side Couch stretch x 1:00 each side then... 30 Seconds Single Unders

3 Rounds: 12 Slow Air Squats 9 Sit-Ups 6 Slow Pushups

30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

9:00 EMOM Min 1: Romanian deadlift 5-6 reps @55-60% 1RM DL Min 2: push ups 10-15 reps Min 3: plank hold in hollow(scared cat back) x :40

WOD: 20:00 time cap 5 RFT 400m run 20 wall balls 30/20#