Wednesday-180117

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

Weightlifting Wednesday:
1) 12 min to est heavy set of 3 Snatch Balance
2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 5/10), rest 90 sec-2 min
3) 7 min AMRAP- 7 DB RDL, 14 Stepups (7 each side), 7 Push Press (50’s/35’s)

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