WOD - MONDAY 7/2/18

Mobility: Ant. Hips/T-Spine

Part A: Two Set not for Time:
1 min. Couch Stretch - ea.
15 GHD Hip Extension (or 15 Hip Extension from floor)
12 Light T's

Part B: Every 2 Mins. for 12 mins.
3 Front Squats
Set 1-2: 75-80%
Set 3-4: 80-85%
Set 5-6: 85%+

Part C: "AMERICAN GANSTER"
21 - 15 - 9
Front Squats (135/95)
KBS (2/1.5)
*400m run after each set of KBS - ending with run
2Rx - wear a weighted vest for the entire workout (20/14)

Flexibility: Ant. Hips/IT Bands

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