Monday 2.17.14

Essentials:
30 min z1 Row or Run
+
A. Dumb Bell Step Back Lunges; 20 continues steps; x4 OT 4min

Fitness:
30 min z1 Row or Run
+
A. Front Rack Step Back Lunges; 20 continues steps; x4 OT 4min

Performance:
30 min z1 airdyne
+
A. Over Head Step Back Lunges; 20 continues steps; x4 OT 4min
+
Competitor Session 2:
A. 3 position Squat Snatch; pocket, knee, shin (just barely off the ground); x4; Moderate load; OT 2min