4/2/13

bcc
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
strength
bench 5's
wod
3rds
row 500m
12 burpees
12 kbs @50/30

ssp
warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
plyo
max box jumps+rebound jumps
strength
spd bench 5's @60%
con
4x12 kbs @70/40
max pushups x2
row 500m