Wednesday-141217

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Warmup:
-20 step monster walk
-40 jump rope
-20 step lateral walk
-40 jump rope
-20 banded squats

WL: Back Squat every 90 sec- 50/10,60/8,70/6,80/4,90/2,70/5,80/3,90/2,95/1

Conditioning: “Helen”- 3 rounds for time
-400m run
-21 KBS (53/35)
-12 Pull-ups

Mobility:
-2 min KB shoulder capsule mobilization each side
-2 min anchored t-spine