06.26.2017

Warm up:

Row 500m, then 3 rounds:
20 dowel passovers
10 Kb thruster left arm
10 Kb thruster right arm
10 Kb stiff leg DL to high pull

Mobility:

1. Goblet squat OR pigeon pose  4:00
2. DB reverse fly 3x 10

Strength:

[20:00]
Establish 2 RM Thruster (from floor)
Ex: 10-6-5-4-2-2-2.

Conditioning:

“Jackie”
For Time:
1000m row
50 thrusters (45/35)
30 pull up