6.7.2019

Warm up:

10:00 running clock
10-15 Dowel passovers
10 Alternating cossack squat
10 Alternating Cat/camel
60sec Pigeon pose (.30/.30)

Strength:

E2MOM 14:00 (7x)
Thruster (building to 3RM)
3-3-3-3-3-3-3

Conditioning:

AMRAP 12:00
(in partners, alternating work/rest every 20 seconds)
6 Alt Front Rack Lunges (115/75)
6 Shoulder to overhead (115/75)
6 burpee over barbell

Recovery:

4:00 each (2/2)
Bretzel
Super front rack