8.6.2019

Warm up:

1000m Beach run OR 1000m row
then,
2x
20 Dowel passovers
12 Alternating cat/camel
12 Alternating bird dogs
12 Alternating wrestlers bridge

Strength:

Deadlift;
5×8
Rest 2:00-3:00, approx. 65%

Conditioning:

V1
3 Rounds:
24 Alternating DB Snatch (50/35)
12 Burpee box jump overs (24/20)
600m run

V2
3 Rounds:
24 Single arm KB Snatch 12/12 (24kg/16kg)
12 Burpee box jump overs (24/20)
600m run

Auxiliary:

Seated Double Banded Lat Pull Down
15-15-15-15
Rest 60-90sec

Recovery:

4:00 (2:00 L/R) EACH
Hurdlers stretch
Plantar surface smash