03.22.2019
Warm up:
| Run 800m |
| then, |
| 3x |
| 10 Goblet squats |
| 5 Kettlebell windmill Left |
| 5 Kettlebell windmill Right |
| 20sec hollow hold |
| 20sec arch hold |
Conditioning:
| Open 19.5: |
| 33-27-21-15-9 reps for time of: |
| 95-lb. thrusters |
| Chest-to-bar pull-ups |
| Time cap: 20 minutes |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Couch stretch |
| 2. Super front rack 2:00/ |