20100920

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Leg Swings x10
High Hamstring Stretch x5
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5

2 Rounds
Ring Push-ups x5
OHS x10
MedBall sit-up x10

STRENGTH
Press 5-5-5 or 3x5 @80% 1RM

WOD
4 rounds for time of:
Row 500 meters/Run 400 meters
Rest 3 minutes

MOBILITY
Lacrosse ball on HS insertion