Monday – 11/27/17

Warm-Up
2 sets:
Forward Crawl forward and backward x 15’/each
Lateral Lunge x 5/side
Half Kneeling Glute Focused Split lunge x 5/side
Half kneeling Banded Chop x 15/side
+
1 set:
Sandbag Squat x 15 reps
Ring Rows x 15 reps
+
Warm-up Back Squat and set up Banded Pull-downs w/ pvc

Workout
A1. Back Squat; 3-5 reps x 5 sets, rest 90sec
A2. Seated Banded pronated Pull-down w/ PVC + Seated Banded Supinated pull-down w/ PVC; 20 + 10 x 5 sets, rest 90sec

B. Three rounds for time of:
20 Calories of Rowing (Run 300M only if Rowers are all taken)
30 Wall Balls (20/14 lbs)