July 22, 2016 get lifted

July 23, 2016

warmup

400 m run
100 ft lunge with lizard stretch
50 ft walk out
1 min dead hang
30 sec overhead plate hold

metcon

5x
-25 shoulder to overhead with plate 45/25
-carry any way 100m or around short part of gym
-80 ft plate drag

cooldown

3x
15 hip extensions
15 push ups