7.19.2019

Warm up:

Marsh Mile run
OR
1600m row
then,
3x 10
Barbell goodmornings (empty bar)
Banded row (on rig)

Conditioning:

A) AMRAP 5:00
Shoulder to Overhead (135/95)
rest 1:00

B) AMRAP 5:00
Row (calories) or Bike (calories)
rest 1:00

C) AMRAP 5:00
Tire Flips
rest 1:00

D) AMRAP 5:00
Power Cleans (135/95)
rest 1:00

E) AMRAP 5:00
sled push (135/90)
rest 1:00

Recovery:

Auxiliary:
6-8x
6-8 strict ring dips
rest 30sec
6-8 Strict Chin ups (supinated grip)
rest 30sec