Workout of the Day: 11-07-16 Monday

Warm up

3x:

Run 200m

10 Air Squats

30” Thoracic Spine Stretch

30” Couch Stretch (each leg)

Strength

1) 1x 1 – Back Squat @ 90% (+10#)

2) 1x ME – Back Squat @ 45# decrease from 1

Conditioning

5 RFT:

40 Double Unders

20 KBS (53#/35#)

10 Burpees

*12 minute cap