Thursday February 16, 2017

Warm Up
Mobility 
General Dynamic Flex

Activation
12-14 Minutes at your own pace
3x Wall Walks
6x Toes to Rings
12x Jump Lunges
24x Chest Supported Y-T-L (8-8-8)


WOD
30-24-18-12
KB Goblet Squat 70/53
Sit Up
10m Shuttle Runs

-Pick a heavy KB for this workout. Orange KB is 70 pounds and white KB is 53 pounds. For the shuttle run, have two cones 10 meters away from each other.  Every time you get to a cone, you have achieved one rep. Please touch the line every time you touch a cone. In other words.. down and back is 2 reps since you ran 10 meters twice




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