03.13.2018

Warm up:

800m dolphins run OR 800m row, then

3x 10/ea:
dowel passovers
kbell push press (left)*
kbell push press (right)*
kbell goblet squats (2sec pause in bottom)
30sec hang from rings

Strength:

[15:00 – 20:00]

Jerk (Power or Split, from the rack); establish 1RM;
5 – 3 – 3 – 2 – 1 – 1 – 1..

Conditioning:

AMRAP 14:00:

7 Ring dips
7 Single arm thruster (50/35) Left
7 Single arm thruster (50/35) Right
200m run w/ medball (20/15)

Rx +
7 Strict ring dips
7 Single arm thruster (24kg/16kg) Left
7 Single arm thruster (24kg/16kg) Right
200m run w/ medball (30/20)

Recovery:

1. Banded bully; 2:00/
2. Pigeon pose;  2:00/