Shift Day 10-24-2015

Warm-up: Joint Mobility/Dynamic

Speed:

Backwards Sled Drag 6x50feet

*Stay in a low athletic position during these efforts
*Rest as need to guarantee quality

Strength/Conditioning:

6 Rounds

10 Burpees
200 foot Double KB OffSet Rack carry (100r/100l) 53/35

*For the offset carries have one bell in the rack and one bell at your side

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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