November 5, 2015

Warm up:
200m run
2x: 10 good mornings
10 ring rows
10 air squats

Skill: Sumodeadlift high pull & medball jump squats

MetCon:
4 rds:
1 rope climb (sub = 3 assisted)
10 Sumodeadlift high pulls
15 (varsity: medball) jump squats

Core (if time):
3x10 hip ext - varsity
3x10 good mornings - JV