1/18/13 - FRIDAY

WARM-UP (30 min)

Light Jog - 1 mile
Mobility

3 Rounds

Ab Wheel - 20
Glute Bridge - 12

SKILL (20 min)

Rehab & Recovery / Skill - perform rehab and recovery exercises of choice and/or select 1-2 skills to work on

MET-CON (15 min)

15 min EMOTM

1st - 35 lb Turkish Get-Up - 2
2nd - 225 lb Deadlift Hold - 1 min AMRAP
3rd - Airdyne - 1 min easy/slow pace

ASSISTANCE (10 min)

Select 2-3 assistance exercises and do 3x15-20 for each. Can be done as supersets