April 22, 2014

Warmup:
2 min jump rope
20 sampson lunges
20 down and ups (touch toes and reach to sky)
20 lying glute raises
1:00 high plank

Mobility:
Sampson stretch with band distraction (2 min per side)
Pigeon Stretch (2 min per side)

Skill/strength: back squats
warmup: 5x3 @ 55%, 60%, 65%, 70%, 75%
-2 min rest-
working: 3x1 @ 90%+ 2-3 min rest
(used 95/135/185/205/225 for warmup; then 225/235/225 for working sets)

MetCon: for time
21-15-9
wall balls (20#)
Box jumps (24")
Situps
(finished in 5:25)

800m run to finish up the morning