2.19.15

Warm-up

10 Glute Bridges

10 Push-ups

10 Arm Circles

10 Kip Swings

10 Wrist Circles

10 Lateral Lunges

10 Med Ball Clean

10 Lateral Lunges

10 Russian KB Swings

1o Pull ups or 10 Kip Swings

Mobility

2 Min Pancake Stretch

2 Min  Roll Out Quads

2 Min Door Way Stretch

Strength/Skill

N/A

Metcon

100 Lunges W/KB (70/55)

80 KB Swings (70/55)

60 Box Jumps (24/20)

40/30 Cal Row

20 Bar/Ring Muscle Ups (Burpee Pull-ups)