05.11.2018

Warm up:

800m dolphins run OR 800m row, then
2x 12/ea
DB/KB push press Left (light)
DB/KB push press Left (Right)
DB/KB alternating cossack squat
Ring rows

Strength:

Strict Overhead press; 10 – 5 – 4 – 3 – 2 – 1 (building)

Conditioning:

For time, in Partners :

(Relay style)

1500m row (in 250m intervals, 3x ea)
90 Wall balls (20/14) (in 15 rep intervals, 3x ea)
60 Pull ups (in 10 rep intervals, 3x ea)
60 Alternating DB snatch (in 10 rep intervals, 3x ea)
90 Goblet squats (24kg/16kg) (in 15 rep intervals, 3x ea)
1200m run (in 200m intervals, 3x ea)

Recovery:

1 – Lat smash; 90sec/ea
2 – couch stretch; 90sec/ea