Wednesday- 141224 (Reminder- 9am class only, 10am-Noon open gym)

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Warmup:
-20 step monster walk
-20 Russian Swings-light
-20 step lateral walk
-10 ankle stretch each side
-20 banded squats

WL: Back Squat- 60/3, 70/3, 80/2, 85/1, 90/1, 95/1, 100+/1, rest 1 min between sets through 70%, rest 90 sec between sets through 90%, rest as needed between remaining sets.

Conditioning: For time
-50 Double Unders (Scale with 100 Single Unders)
-40 HSPU (Scale with 15 Wall Walks or 40 Pushups)
-30 T2B
-20 Deadlifts (315/205)
-10 Muscleups

Mobility:
-2 min hip capsule external rotation stretch each side
-2 min anchored t-spine