20150507

Warmup: 3:00 Jump Rope

Tabata:
Burpees
Air Squat
Inch Worm w/2 PU
Dead Bug

Str: 9x3 Speed Bench 70-80% 1RM
(Speed in both the movement and rest. :45-1:00 rest or no more than 4 people hitting it 1 after another.)\

WOD: 12 min AMRAP
250m Run
15 KBS 53/35#
10 Mad Russians 45/25# (10 2-count or 20 side to side.)

2x 1:00 Couch Stretch ea side
2x :30 Glute stretch ea side