Thursday.July 20.2017

Warm Up

20/15 calorie row 

400m run 

10 squat w/ thoracic rotation

10 bootstraps 

10 beat swings 

10 sciatic nerve floss 

:20 sec bar hang 

10 pause air squats 

 

Strength: Back Squat (week 4) 

65% x 8 

75% x 6 

85% x 4 

90% x 3

 

WOD (T) 

Every 5 mins for 4 rounds 

20 cal/15 cal row 

20 pull ups

*scale pull up volume to 10 and don't row for more than 1 min

Record fastest and slowest time