12.29.17

Warm UpTwo 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