Wednesday-170802

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

Weightlifting Wednesday:
1) 3 sets- 5 Front Squat/10 Back Squat @ 80%, rest 2-3 min
2) 10 min Amrap-
-30 Russian Swings (70/53)
-30 Alternating Goblet Lunges
-30 1-Arm KB Push Press (alternate arms as needed)

Mobility:
-2 min barbell trap smash
-2 min foam roll lats/t-spine