150430

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

– OPEN GYM –

-Strength –

12min to establish a 1RM deadlift

– Weightlifting –

12min to establish a 1RM Split Jerk (from rack)

– Conditioning –

For time:

1200m run

25 burpees

1200m run

* 16min time cap *

– Mobility –

Banded birddog w/ internal rotation bias x 2-3min ea side

Voodoo patellar pouch w/ box squat x 20-30reps

Quad mash w/ BB x 2-3min ea side