8.9.2019

Warm up:

800m run or Row
then 2 Rounds:
20 arm circles forward + 20 arm circles backwards
20 Medball floor tosses
15 Air squats
.30sec Lat stretch on rig Left
.30sec Lat stretch on rig Right

Strength:

Neutral Grip DB bench press;
5×10
(across, rest approx. 2:00-3:00)

Conditioning:

10 Rounds, In Partners
10 Thrusters (75/55 // 95/65)

Burpee over Barbell
10 Hand Release push ups
10 D-Ball Slams (AHAP)
200m D-ball run

Partners must alternate every exercise

Auxiliary:

A) Tricep Rollbacks
4x 15 , rest 60sec
B) Russian Twists
4x .30 work / 1:00 rest

Recovery:

4:00 (2:00 L/R) EACH
Anterior compartment smash
Plantar surface smash