Monday 11.14.16

FOUNDATIONS/GPP
A. 20 min mobility
B. Every 2 minutes for 12 minutes:
min 1 - front squat x 4 reps
min 2 - back squat x 8 reps
*must be same weight for front and back squat
C. 3 min AMRAP: row for calories

ENDURANCE
A. 4 sets of: 
Bulgarian split squats x 6 reps each leg @30x1
hollow body hold x 60 seconds
B. 3 sets: 
Against a 3 min clock:
Row 500m
ME KBS (53/35#)
rest 3 minutes

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