03.19.2019
Warm up:
| 3 Rounds, 40sec work / 20sec rest |
| Ring Row (controlled) |
| Samson Lunge (reach overhead) |
| Rest 1:00 then |
| 3 Rounds, 40sec work / 20sec rest |
| Medball clean |
| Alternating jumping kick through |
Strength:
| 5 Rounds: |
| 6 Strict pull ups (overhand grip) |
| 12 Dumbbell pull over |
| rest approx 3:00 |
| (Load across, Strict Chest to bar if possibe) |
Conditioning:
| AMRAP 8:00 |
| 8 Box Jump overs (24/20) |
| 12 Double DB power clean (AHAP) |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Banded overhead distraction |
| 2. T-spine / Lat smash |