General Fitness Monday 9-29-14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Strength
Back squat
5@60%
3@70%
3@80%
1@90%
1@100%
1@101-105%
1@105%+
WOD
 3 Rds for time
20 Walking lunges 70/53 Each hand
20 Burpees
This should be a sprint! Pick a weight you can move that is heavy.
Optional Additional Conditioning
Airdyne sprints
:40 80%
:20 60%
10Min total time of work
We will be testing other things this week…hint…hint

Cool Down
Mobility
Post results

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