December 4, 2013

Warm Up: Hip Mobility Drill (1min each position)
20 Dirty Dogs & DOnkey Kicks ea.
20 Ham kicks, 10 Wall Squats, 5 Stripper Stretch
2x PVC (dislocate, good morning, pillar squat)

1) Back squat [email protected]%, [email protected]%

2)AMRAP 10
  7 Wall Ball Shots
  7 Deficit Push Ups
  7 Dead Lift (155/105)