3 Sept 2014

Warm Up:
Run 400 m
5 Inch Worm
1 length front crab walk
1 length back crab walk
1 length bear crawl
Shoulder mob:  get out the bands and focus the majority of your time getting your shoulders primed

Strength:
Push Press
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Press
1 x 5 @60%
3 x 5 @70%

wod: partner Paul
With a partner complete 5 rounds of:
50 DU
35 K2E
25 m OH barbell walk (185/135)take off racks if needed
*each partner will complete a 25 m walk each round*