2.18.15

Warm-up

2 Rounds

200 M Row

10 Leg Swings

1 Min Plank Hold

10 Lateral Lunges

10 Back Squat with a Bar

Mobility

2 min Banded Spiderman Lunge

2 min Banded Hamstring

Strength/Skill

Front Squat – 1×2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×2 @85% 2×1 @ 90%

METCON

“Karen”

150 Wall Balls for Time