Wednesday 11-22-17

Changes and progress very rarely are gifts from above. They come out of struggles from below.
— Noam Chomsky

1) 4 rounds
10x DB Bench Press - increase weight
5/5x bent over single arm row @ 3131 tempo
rest 90 sec

2) In teams of 3
AMRAP 20 minutes
200m farmers carry (10x gym lengths)
75x calorie airdyne
200m farmers carry
75x wall balls
*teams choose how to split work anyway they want, only 1 athlete works at a time

3) mobility
couch
foam roll quads