10.30.2017
Warm up:
Run/Row 400m, then
3 Rounds, 10 ea/
Goblet squats
DB thrusters
DB back fly
Hollow rocks
Mobility:
- Super front rack OR wrist stretch on floor 2:00/
- KB hip thrusters 3x 10
Strength:
15:00 – 20:00
Front squat; build, then 8 – 8 – 8 – 8 – 8 (building, AHAP)
Conditioning:
EMOM 14:00 (7 Rounds):
1:00 : 8 Thrusters (115/75)
2:00 : 2 Strict pull ups + 3 Kipping pull ups + 3 Chest to bars
RX+
1:00 : 6 Thrusters (135/95)
2:00 : 2 Strict pull ups + 4 Kipping pull ups + 4 Chest to bars