10.25.2018

Warm Up

12:00 running clock, nice and slow:

1 hand OH carry 50ft Left + 50ft right (to the end of the yard, switch hands and back)

10 kipping knees up (pushing back on bar)

10 alternating single leg flexion (hold stretch 5 seconds)

10 lateral raises + front raise w/ light DBs

10 Squat jumps

Strength

Overhead squat; 12 – 6 – 3 – 3 – 3 – 3 – 3 (building)

Conditioning

AMRAP 7:00
2-4-6-8-10-12-14..
Handstand push up
Front rack alternating barbell lunges (95/65)

Rest 5:00

AMRAP 7:00
2-4-6-8-10-12-14..
Toes to bar
Overhead squats (95/65)

Recovery

4:00/ea (2/2)

Lat smash
Bretzel