01.07.2019
Warm up:
| Row 500m then 3 rounds: |
| 10 Yoga push ups |
| 10 Cossack squats |
| 20 kip swings |
Strength:
| Front squat; 4x 4 |
| (across @ 80 – 85% 1RM) |
Conditioning:
| AMRAP 9:00 : |
| 3 Thrusters (115/75) |
| 3 Ring dips |
| 6 Thrusters (115/75) |
| 6 Ring dips |
| 9 Thrusters (115/75) |
| 9 Ring dips |
| 12 Thrusters (115/75) |
| 12 Ring dips |
| … |
| Rx+ : |
| (135/95) |
| No band |
Recovery:
| Couch stretch 2:00/ |
| Lat stretch on rig 3x 30sec/ |