04.09.2018

Warm up:

800m dolphins run, then
3x 10/ea
wall ball (light)
alternating samson lunge (reach overhead)
Kip swings

Strength:

Bulgarian Split squat (Back rack); build, then :

5 x6 (across, AHAP, L+R)

Conditioning:

AMRAP 16:00
7 Thrusters (95/65)
14 burpee over bar
7 Thrusters (95/65)
14 Pull ups

Recovery:

1- Anterior compartment smash; 2:00/

2- Couch stretch; 2:00/