Workout For Wed Jun 20, 2018 (3723953)

**Mobility**

  1. LOG INTO TRIIB 2. Lat Smash 3. Mid back roll 4. 5 wall squats 5. 3x5 Pullups

**Dynamics** 
400m run

2 Rounds:
10 cal row

10 air squats

10 lunges

5 burpees

Total Weight

4 sets:

8 Good Mornings(Climbing)

8 DB Box Step Ups (Heavy!)


Total Time

400m Run

20 Burpees

30 C2B/Pullups

800m Run

30 C2B/Pullups

20 Burpees

400m Run

20min Cap


Total Time

21-15-9

Cal Row

OHS(95/65)

BJO

Rest 5min

21-15-9

Cal Bike

DB Snatch

Pushups


Total Weight

5x1 (80%)

5x1 (85%)

5x1 (90%)