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