General Fitness Monday 12-2-15

Prep Work
3X1 Min Row+5 Burpee high jump

1 Min Hurdle stretch Each side-Contract relax
2X 10 Banded resisted squats-Strap a band to the pull up rig about knee high. Step into the band and step back to where there is tension pulling your knees in and perform the 10 squats. Keep those knees out
2X10 Walking high kicks
WOD
A.
Front squats
7X3
****Make sure this weight is the same used for all sets, keep in mind Technique/control of the weight is more important the a heavier weight.

B.
3 rds for time
5 Weighted burpees
5 Hang power clean
5 Strict press

Rest 5 Min
Repeat  3 rds
****Goals for this workout
1. Use a weight that you can go unbroken with for each rd.
2. Keep a consistent planned out pace for each rd
3. Your second time through the sets should be a within :10 of original time
C.
1 set-Jump on the gold air dyne and see how high you can get your RPM’s And how long you can maintain that pace

D.
3 Sets
20 Walking lunges (10R+10L)
1 Min squat hold
10 Push ups
1 Min Pancake str.

Cool Down
Mobility
post results

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