Wednesday September 24th 2014

Prep
Shoulder mobility 

3 Rounds
2 TGU per side 
5 KB Windmills per side 
10 Hand to hand swing 

Strength 
10 min Gymnastic work 

Conditioning 
5 RFT
10 KB Snatch R
200m Carry  RH- switch at the 100m mark 
10 KB Snatch L 
200m Carry  LH switch at the 100m mark 
20 Box jump 

Recovery 
Pec smash 
3x 1 min Hollow body