08.16.17

Warm Up:Foam roll quads, thoracic, and adductors Couch stretch x 1:00 each side then... 400m run or row 2 rounds of 10 side step ups on box 15 hip bridges on bench 10 supermans 15 abmat sit ups

Primer: 2 sets of 8 reps each with @20% 1 RM back squat weight back squat jumps good mornings

Skill: Deadlift 5 reps @ 60% 3 reps @70% 2 reps @75% 1 rep @80% 1 rep @85% 1 rep @ 90%

WOD: 10:00 EMOM odd mins: DB burpee box step ups 24/20" 50/35# x 6 reps even mins: wall walks x 3 reps- sub handstand hold for :30