1/10/2017

-Warmup

400M row

3 slow rounds

10 empty bar thrusters

20 secs active pullup hang

-Mobility

1 min banded shoulders

1 min pigeon

-Strength

15 Mins to find a 1RM thruster

-Conditioning

7 Min amrap

15 SDHP 75M/45F

10 HSPU

-Cooldown

200M walk

Repeat stretches