Free-Dom

Forgot what I did on Friday...and cannot find the sheet...

Going to work on Warming up with breathing thru the NOSE ONLY
Benifits Look HERE

Warm-Up
400m Run (w/ Water in mouth...forces nose breathing)
20 Air Squats
3 x Spidey & Reach (ea way)
20 Lungesteps
30s Russian BB Makers
20 Lunge Jumps (Split Squat Jumps)
5 Scap Retractions
10 Jumping Air Squats
200m Run
3 Strict PU
15 Banded Good AM's
10 Pike Sit Ups
----------------------
BB Warm-UP
---------------------
Squat Snatch COMPLEX
5 Sets (work to Mod-Heavy)
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low-Hang Squat Snatch
-------------------
FREEDOM SAUCE (Previous HERE)
AMRAP in 3min:
21 OHS (95/65)
21 Lat Burpees over Bar/Rower
Max Cal Row
3min REST
AMRAP in 3min:
18 OHS (115/80)
18 Lat Burpees over Bar/Rower
Max Cal Row
3min REST
AMRAP in 3min:
15 OHS (135/95)
15 Lat Burpees over Bar/Rower
Max Cal Row
3min REST
AMRAP in 3min:
12 OHS (155/105)
12 Lat Burpees over Bar/Rower
Max Cal Row

Daliege ~ 2cals (75#) / 4cals (95#) / 5cals (115#) / 13cals (125#)
Ladick ~ 2cals (65#) / 7cals (75#) / 2cals (85#) / 8cals (95#)
Schutz ~  10cals (75#) / 11cals (95#) / 16cals (115#) / 15cals (95#)
Johns ~ 2cals (45#) / 3cals (55#) / 4cals (65#) / 10cals (70#)
tb ~ 7cals / 8cals / 10cals / 16cals (time to row was: 22s / 24s / 34s / 50s (but got going at 42smark)