Thursday 1, Septemeber 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Stabilizer:

4x
25 evil wheels
25 hollow rocks
25 v-twists

Strength:

3 second pause back squats at 70%

6-6-6-6-6

Metcon:

EMOM
6x or 12 minutes
20 calorie air dyne
10 renegade rows 35/25lbs