Wednesday-171004

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

Weightlifting Wednesday:
1) 12 min to est 1RM Clean and Jerk
2) Shoulder Press- 3 sets of 5 @ 2.5# heavier than last week (Week 9/10), rest 2-3 min
3) 5 min AMRAP- Step Ups (50’s/35’s)

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