General Fitness Monday 10-19-15

Prep Work
3min airdyne ride at the top of each min 5 burpees
2X30 Couch stretch
2X30 Soleus stretch
2X30 Table top stretch

WOD
A.
Front squat
5X5 Same weight for each set

B.
30-20-10
Hang Dumbbell clean and jerk-Something you can go unbroken with
Box jumps 24/20

C.
3 sets
:30 Hollow bar hang
50′ inch worm push up w/:05 hold at top
:30 Superman hold

Cool down
Mobility
Post results

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