05.29.2018

Warm up:

Run 600m then

3 rounds, 30sec/ea :
Wall ball (light)
Straight arm lat pull down

then

2 Rounds, 1:00/ea :
yoga push up
Alternating pigeon pose

Strength:

warm up, then
5 Rounds:
5 Heavy Thrusters (Across, AHAP)
5 Strict ring dips (weighted if possible)

rest as needed

Conditioning:

AMRAP 8:00
8 Toes to bar
24 double unders

Recovery:

1 – Deltoid smash; 90sec/ea
2 – Wall squat; 3-4:00