Wednesday-180207

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

Weightlifting Wednesday:
1) 12 min to 1RM Snatch Balance
2) Pausing Back Squat- 3×3 with 3 sec pause @ bottom at 5# heavier than last week (Week 8/10), rest 2-3 min
3) 3 min Max Reps- Sandbag Stepups (100/80), Rest 1 min, 3 min Max Reps- Alternating Turkish Get up Sit Up (70/53)

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