Row 500m then 3 rounds: |
10 Yoga push ups |
10 Cossack squats |
20 kip swings |
Front squat; 4x 4 |
(across @ 80 – 85% 1RM) |
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 |
Couch stretch 2:00/ |
Lat stretch on rig 3x 30sec/ |