Lifting tonight

• Warm up

• s leg hop 2x length of gym
• 10 squats using dowel
• 10 side to side lunges using dowel, ( feet stay apart)
• 10 planks moving forward, side and circles R @ L
• banded arm stretch 
• Posterior chain foam roll out 

STRENGTH Muscle Snatch  MW or Kettle Bells  6 x3 reps all at the same weight

Metcon (Time)

“50’s” RX 100 For Time 50 Wall Balls (20/14) 50 Chest to Bar 50ps Pistols ***** use bench or rig to hold on to****** 50 S A  DB Snatch (75/50)MW