1/29/2018

-Mobility

2-3 min foam roll

1 min benched shoulders

1 min lizard

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 goblet squats

10 KBS

5 scap pull-ups @2020

-Strength

15 mins to find 1RM thruster from the ground

-Conditioning

For time:

30 thrusters @75% of 1RM

-Cooldown

200M walk

Repeat stretches