General Fitness Friday 10-30-15

Prep Work
5X :30 Accelerating airdyne sprints
0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast
2X10 Beat swings
2X:30 Reverse shoulder stretch-Hands behind your back and scoot your hips forward
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
“Bergeron Beep Test”
EMOM As long as possible
7 Thrusters 75/55
7 Pull ups
7 Burpees

B.
3 Rds
1 Min Elevated Sampson stretch (Front foot onto of plate if mobility allows)
1 Min Pancake stretch (Feet wide-reach hands out in front, try to get your belly button to the ground)
30 Banded Good mornings

Cool Down
Mobility
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