Friday October 17th Warm up: 1 mile run Foam - TopicsExpress

Friday October 17th Warm up: 1 mile run Foam roll Mobility: Shoulder smash Wall hand walks Lunge complex Frankenstein walks Prayer squat broad jumps Strength: Push jerk 2x2 as warm up then.. 4,3,3,2,1,1,1 build to a 1RM (Movement review) WOD: Freaky Friday 2 rounds (1 min rest at the end of the 4 movements) (Watch form) 1 min max HSPU 1 min max push press (75/55, 95/65, 115,85) 1 min max Box Jump ( 20/18, 24/20, 30/24) 1 min max deadlift ( 115/95, 135/115, 165/135)

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