Monday 11/3/14

warm-up:
20 grasshoppers
10 birddogs
20 hip circles(10,10)
 5 YTWI's
20 kneeling shoulder rotations(10,10)
10 good mornings
10 lateral lunges
10 squat to stand
10 dead bugs

mobility:
hip plank stretch with hamstring stretch and reach
pvc windmills
pvc head through



4:45 and 7:00
6 rounds of:
10 - 1 arm snatches-R
10 front squats-R
10 swings-R
10- 1 arm snatches-L
10 front squats-L
10 swings-L


5:30a.m and 10 a.m.
5x5 back squat
Then 3 rounds of:
15 deadlifts
15 bar facing burpees
Record your time