Thurs 21 Dec 17

WARM UP

1 lap ea

High knee
Butt kickers
Carioca
Shuffle
Inchworm
Bear crawl

10 PVC Thruster
10 sit ups
10 hand release push up

STRENGTH

Back Squat
3/2/1 reps
75/85/95% 1RM

METCON

5 rounds for time of: Run, 200 m 15 Thrusters, 75/55 lbs