Wednesday-170517

Warmup: 500m row or 2 min airbike, then band warmup with coach

Weightlifting Wednesday:
1) Back Squat- 3×5 @ 10 pounds heavier than last week (week 5/10), 90 sec rest
2) EMOM x 12 min:
Min 1: 12 KB Front Rack Lunges (53/35)
Min 2: 12 KB Strict Press (53/35)
Min 3: 12 KB Step Ups (53/35, 20″ Box)
Min 4: 40 sec Hollow Hold

Mobility:
-2 min hip capsule external rotation
-2 min lacrosse ball glutes