Tue. Jan 24, 2017

ME Lower

Warm-up

500m row
20 Air squats
20 Empty BB good morning

Back Squat 

5x3 Heavy, same weight
1xAMRAP @90%
1xAMRAP @80%

SWOD - Strength WOD

10 Rounds each AFAP (as fast as possible)
6 Jumping lunge over parallete (3 each side)
Shuttle Sprint 5yd,10yd,15yd (dn’b)
5 Burpee DB swing AHAP
*30 seconds rest btw rounds

ACCESSORY WORK

200m Heavy Sled drag
Tabata: Bicycles (abs)
https://youtu.be/SFIJlNdg6I4 Video of an unenthusiastic gentleman performing bicycles.
Hip Circle/Banded Side Steps