WARMUP
10-20 WRIST CIRCLES ELBOW CIRCLES SHOULDER CIRCLES OVER AND BACKS UPRIGHT & BENT TORSO ROTATIONS LEG SWINGS BOW AND BEND HIP CIRCLES FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)PUSH PRESS 3RM 3)PUSH PRESS MAX REPS @90% OF ABOVE 4)5X100' SPRINT (TOUCH GROUND AT COD) (100% EFFORT, REST AS NEEDED) PERFORMANCE 1)PCL + PJ 4X3 @ 50-60-70-70 2)SQUAT 4X5 @ 70 3)CLEAN PULL 4X5 @ 80-90X3 WOD 8 MINUTE ASCENDING LADDER BOX JUMP @ 30/24 KB SWING @ 53/36 KB THRUSTER @ 53/36
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