General fitness Monday 1-12-15

Prep work
2X30 table top stretch
2X30 couch stretch
2X30 soleus stretch

Strength
Build up to a heavy 5rep max
We will be using this number for the next few weeks of our training
15 min time cap

Wod
500m row
20 box jumps
15 ring rows
Rest 3 min
3 Rds for individual time

Then
5 Rds of
5 pull ups
10 push ups
15 air squats for time

Cool down
Mobility
Post results

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