2/8/2017
-Warmup
400M row
3 slow rounds
5 kips
10 empty bar thrusters
-Mobility
1 min lats
1 min lizard
-Strength
Every 90 secs X 5 sets alternating between
A. 3 thrusters @80%
B. 10-12 UB chest to bar pull-ups
-Conditioning
For time
400M run
20 back squats 135/95
400M run
15 front squats 135/95
400M run
10 OHS 135/95
*All from ground
-Cooldown
200M walk
Repeat stretches