Saturday-141227

image

Warmup:
-20 step lateral walk
-40 jump rope
-20 Russian swings-light
-40 jump rope
-20 wall balls with 2 sec pause @ bottom (12/10)
-CJ warmup with Coach-empty barbell

WL: CJ- 60/2,70/2+1,75/1,80/1,85/1,90/1,95/1,100+/1

Conditioning: For time
-800m run
-40 alt OH walking lunges (45/25)
-20 HSPU
-400m run
-30 alt OH walking lunges
-15 HSPU
-200m run
-20 alt OH walking lunges
-10 HSPU

Mobility:
-2 min banded shoulder internal rotation stretch each side
-2 min kb shoulder capsule mobilization each side