6.24.2019

Warm up:

3x
1:00 jumping kick through
1:00 alternating t-spine twist
1:00 skater jumps side to side
1:00 alternating lunge with elbow touching foot

Strength:

E2MOM 8x (16:00)
5 Thrusters (build)
increase load by 5, 10, or 15lbs
every other round.
4 Total loads used
Thruster from floor

Conditioning:

3 rounds:
60s on/ 30s off
Calorie row
Double kettlebell front rack hold (24kg/16kg)
100ft Sled push (135/90)
10-15 Push-ups

Rx+ : deficit push-ups
score is total calories rowed

Recovery:

4:00 (2:00 L/R) EACH
Pec smash
Quad and glute foam roll