General Fitness Monday 7/11/16

Prep Work
200M Run
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
Tempo Back squat
3-3-3
Tempo will be 53X2

B.
“Bergeron Beep Test”
EMOM As long as possible
7 Thrusters 75/55
7 Pull ups
7 Burpees
*Last performed 1/18/16

C.
3X:30 Goblet squat and hold-
Using a moderately heavy weight lower into the bottom of the squat with the elbows just inside the knees, resting on the medial side of the vastus medialis. Keeping the feet straight, use your elbows to drive your knees outward increasing the stretch on the adductors.
3X 1 min Banded pec stretch

Cool Down
Mobility
Post results

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