Wednesday-170809

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

Weightlifting Wednesday:
1) 3 sets- 3 Front Squat+ 7 Back Squat @ 85% of 1RM Front Squat, rest 2-3 min
2) Shoulder Press- 3 sets of 5 @ light weight (we will be adding weight to these for the next several weeks so leave room to go up), rest 2 min
3) 5 min AMRAP: Alternating Turkish Get ups (70/53)

Mobility:
-2 min barbell trap smash
-2 min hip capsule external rotation

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