Here we go!

Mobility:

10 Rollover to v-reach
10 Inch worms
10 Overhead step back lunge
10 Split-stance kneeling adductor MOB

Warm up:
500 m row

2 Rounds:
10 Wall balls
10 Push ups
10 Sit ups
10 Ring rows
10 Supermans
10 Pass throughss

Work out of the Day:

A1) Front squats
82% x 3, 85% x 3, 87% x 3

A2) Strict pull ups (2 seconds up then 1 second pause)
5-5-5-5

B) Sumo speed deadlifts (55% - straight sets)
2-2-2-2-2
*1 min between sets

    THEN….

5 Rounds for time:

10 Renegade rows
15 KB/DB swings

REMINDER:  This THURSDAY at 6:00 pm Almine Barton is presenting a Paleo seminar here at the box.  Cost is $12 pp and includes notes and receipes!  Everyone who can be at this, should be at this…you’ll be glad you did!

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