Wednesday 3/9/11

Warm Up:
Foam Roll 5min
Back/Lats/Low back

Mobilize ankle on wall 2min
Mobilize hips on the wall 2min w/internal rotation side to side
2min with band around waste working on hip internal rotation

Then:
2x10ea jump rope WU
10ea dynamic WU
2x10ea alt. Dead Bug/alt. Pillars
1x10ea
Hspu/pull up/ring row/alt pistols

Met-Con
3rds for time:
20 ctb pull ups 
30 burpee wall touches 9ft 
40 sit ups
50 double unders 
TG - 19:45

Cool Down:
10min squat mobility
*Accumulate the time as needed
*Play with the movement