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9.28.16 Wednesday

27
Sep

9.28.16 Wednesday

personal-training-large2

 

Mob: Ankle Series x50yds ea  

 

Dynamic w/u x7mins  

 

Skill: pistol squat tech     2x5ea heel touch

calf stretch x30sec    

 

Then 3x5ea elevated heel touch    

 

Strength: 4sets     

Plate elevated KB RDLs x10-12 (45lb plate)

KB 1 arm rows x15ea

 

WOD: 4RFT  (15min CAP)

Run 400m

10 HPC 135/95

20 butterfly sit-ups

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