Wednesday – 141119

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Warmup:
– 20 Step Monster Walk Out & Back (2 bands)
– 20 Back Extensions
– 20 Step Lateral Walk Out & Back (2 bands)
– 20 Box Jump/Step Downs
– 20 Banded Squats

WL:
Back Squat every 90 sec: 50/10, 60/8, 70/6, 80/4, 90/2, 95/1, 100/1, 85/ME reps*1 set

Conditioning:
3 Rounds for time
– 400m run
– 32 Alt OH Lunges (45# plate/ 25# plate)
– 16 Burpees to Plate
– 8 Bar MU
20 min time cap

Mobility:
– 2 min box ankle stretch each side
– 2 min PVC/foam roll calves each side