Tuesday 11/17

Strength
Hang Cleans
3, 3, 1, 1

WOD
3 x 8 KB Swings (Heavy)
3 x 8 Good Mornings
3 x 8 Pushup-Dip Combo
3 x 8 Inverted Pullup (feet elevated on physio-ball)
3 x 8 Back Extensions on GHD
3 x 8 Ab Rollouts
- Complete each exercise before moving to the next

Running
2 Sets of (10) 5-10-5 Shuttles
- Sprint 5 yards, return to start line, sprint 10 yards, return to start line, sprint 5 yards, finish at start line
- Focus on turns and accelerating after turns
- 20 seconds between sprints
- 2 min rest between sets