7.18.2019

Warm up:

3×1:00ea
run 200m
Single leg KB deadlift (.30/.30)
KB pause goblet squat
.30 Kip swing

Lat stretch on rig:
3x .30 L/R

Strength:

Box Squats;
8×5 @ 60-65%
Rest 90sec

Conditioning:

V1
AMRAP 20:00
20 Russian Kettlebell swings (28+/20+)
15 Pull ups
20 Goblet squats (28+/20+)
30 Double unders
Every 5:00, run 400m
(5:00,10:00,15:00)
V2
AMRAP 20:00
20 Russian Double Kettlebell swings (24/16)
6 Bar muscle ups
20 Double KB front squats (24/16)
30 Double unders
Every 5:00, run 400m
(5:00,10:00,15:00)

Auxiliary:

Auxiliary:
6x
10 Single arm KB/DB row Left
10 Single arm KB/DB row right
Rest 60sec