Wednesday 11/14/18

Warm-up:

Band:
Face Pulls x 10
Hanging Pull Apart x 10
Straight Arm Pulldown x 10/side
Triceps Extension x 10/side
Split Stance Incline Chest Press x 10/side
Pushups x 10
Figure 4-Quad Pull-Spider lunge w/ hip lift + Rotation x 5/side
Side Lunge x 5/side
Walking Lunge w/ OH Reach x 10yd
High knee march x 10yd
High knees x 10yd
Butt kicks x 10yd
75% sprint x 2 x 10yd

Strength:
A: Bench Press 6 x 2 @ 90-95+%
B. Banded Sprint 6 x 10m

WOD:
5 Rounds
100m Sprint
15 Wall Balls (20/14)
100m Sprint
15 Russian KB Swings (70/55) (L1:55/35)
30 second rest

Post:
Recovery: Stretch, foam roll, etc.

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