Wednesday 12.16.2015

 Awesome job Kim! So much energy this weekend! So many PRs!!

Awesome job Kim! So much energy this weekend! So many PRs!!

Warm Up

Row/ Run 400m
+
3 rounds of "Cindy"
5 Pull Ups/kips
10 Push Ups
15 Air Squat

Barbell Warmup
Strict Press/Front Squat/Thruster

Mobility:
~Banded Couch
~Banded Squat
~BB smash (on rack) Lat/Triceps/Traps

Performance & Sport

A. Weightlifting Wednesday
Push Press - Heavy Triple (10:00)
Thruster - Heavy Double (10:00)
Front Squat - Heavy Single (10:00)

B. 100/70 Calorie Airdyne AFAP
Every :90 seconds = max reps HSPU

Gatorz Sunglass - Made in the USA