MONDAY 11/28/16

Warm Up:
30 cal Row
200m Light Farmer Carry
10x Banded Monster Walks
20x Banded Deadbugs

A) 3 Sets Of:
11x Unbroken Back Squats
5x Unbroken Front Squats
*Heavier than Last week
*Rest as needed b/t sets

B) 16 min AMRAP:
1x Medball Clean + Wallball (20/14)
1x No-jump Burpee
30 x double Unders
*Add 1 Rep each round (D.U.s stay the same)

C) Cool Down
3 min Airdyne recovery ride
90 sec Standing Hammy stretch w/ box
90 sec Standing Glute/Quad stretch w/ box
30 sec + 30 pulse Butterfly stretch w/ DBs