03.08.2018

Dynamic warm up:

3 rounds:
2 lengths OH DB Walk (with 2 dumbbells, elbows locked)
20 mountain climbers
10 Ring rows
20 Prone dowell passovers
Then,
2 rounds:
30sec leg swing all directions right leg
30 sec leg swing left
30 sec Dead hang or HS

Pick appropriate weight for EMOM
* Goal is to go unbroken for the 30 sec of work (thrusters or KBSwing) and pick a fast but manageable pace and be consistent on the row. There will be 2 scores: 1- Calories row and 2- Trusters + KBSwing *

Strength/stamina:

(15-20:00)
5 super sets of (without dropping DB!, AHAP):
20 Front rack DB lunges
20 DB Romanian DeadLift
Rest 1:00

Conditioning:

EMOM 20:00
Min1 – Max cal row
Min2 – 30sec max DB Thrusters @AHAP
Min3 – Max cal row
Min4 – 30sec max KBSwing @AHAP
… Every ODD minute is max cal row for 1 minute and every EVEN minute alternate between 30sec of work of DB thrusters or KB Swing.

Recovery:

1. Batman hip opener; 4:00
2. 1st rib mobilization ;  2:00/