1579 Monday 10/24/2016

Warmup
25 Wall Balls
25 Parallette Pass Throughs
25 Box Jumps
25 Kip Swings

Strength
Back Squats
5 @ 60% 1RM
5 @ 70%
Max Reps @ 80%

WOD
4 Rounds
Ride 20/12 Cal
10 Burpees
25 Double Unders
Rest to recovery between. You should push 100% through each round and outrun the pain.

REC
10 min of Coach led shoulder mobility drills