4 Dec 2014

Warm Up:
10 laps around the gym (include the new side in your loop)

Ankle/achilles mob

KB:
10 around the world each way
10 each arm bottoms up press
10 figure 8
5 per side windmill

Strength:
Push Press 4 x 4 70/75/80/85
Press 4 x 5 60/65/70/70

Conditioning:
4 x 800 RUN
3 mins rest btwn
DRESS FOR IT!  Rest inside btwn rounds to keep warm

Silvers:
5 Rounds
5 Deadlifts (Coach Matt will determine your weight)
10 Burpees