12.28.15

1.Mobility:
-hamstring smash
-pigeon stretch on box (2 min each leg)
2.Warmup
3.Strength:
Back Squat:
4×6
*1:30-2:00 min rest in-between sets
4.WOD: For Time:
*2 Rounds of:
-500m row
-5 strict pull ups
-7 push ups
*once 2 rounds are complete rest 2 mins
Then:
*2 Rounds of:
-100m Farmers Carrier
-20 walking lunges plate over head
-10 burpees over plate