Mon 7-13-15

Posted on Jul 12, 15

Warm Up

60s IT band roll (each side)

60s glute/piriformis release (each)

10x roll over to v sits

10x fire hydrant circles (each)

20x mountain climbers

10x groiners with 10s hold on last rep

3x 10s samson stretch

 

WOD

Take 15-20 min to find heavy back squat (1RM)

 

After Party

1 mile run for time

 

Last Call

3 rounds for time:

50′ backwards bear crawl

50′ sprint

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