03.31.2017

Warm up:

600m row/run, then
2 rounds with empty bar:
10 strict press
10 front squats
10 bent over row
10 stiff leg deadlift

Mobility:

10:00 cap:
1. Single leg flexion  2:00/side
2.  “Y”, “T” and “I” flies with DB (2 x 10)

Conditioning:

5:00-10:00 min warm-up movements

30:00 min cap

400m run

8 rounds:
8 Hang cleans (95/65)
8 Pull-ups
8 Thrusters (95/65)
8 Burpees

400m run