MONDAY 1/16/17

WARM UP:
5 min hip/ankle mobility
500m Row
3 Rds Of:
10x Medball Sit-Ups
10x Wallballs

A) Back Squat
5@40% 5@50% 3@60%
5@75% 3@85% 1@95% 1@100+%
*Last set is optional/ 1RM attempt if you feel up to it
*Rest as needed b/t working sets

B) Alternating Tabata:
Wallballs (20/14)
Knees 2 Elbows
*Rest 1 minute
4 min AMRAP:
10x Wallballs (20/14)
10x Knees 2 Elbows
*Rest 2 minutes
10 min AMRAP:
10x Burpees
10m Bear Crawl
10x Abmat Sit-Ups
10m Broad Jumps

COOL DOWN:
3 min/side x Death Stretch
10x Cat/Cow (1 deep inhale/exhale = 1 Rep)