Friday. 12.16.16

MOB: Full body
WU: 4 KB lunges. 8 KB swings. 400m run.

S: Back Squat. 20:00 to a heavy single.
C: 3 RFT of:
12 KB lunges (alternating legs) 70/53
21 AKB swings 70/53
400m run

THIS WORKOUT HAS A 17:00 CAP!

Option 1: 53/35
Option 2: 44/25
Option 3: Weights of choice, subs of choice, distances of choice.

PWMOB: Stretch hamstrings and hip flexors. Pigeon Pose and Butterflies. Lax ball in C/S/B/Glutes.

Advanced: None
Endurance: 53/35

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