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Thursday 3/7/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout Warmup:

10 min Alternating EMOM

7 DB or KB seated strict shoulder press. Two DB’s or KB’s.

10 KB Swings, 24/16kg

Workout:

Row: 1000M

Then, 7 Rounds for time of:

3 Strict Pullups

6 ring dips

9 Ball Slams

Endurance:

Row: 1000M

Then, 10 Rounds for time of:

3 Strict Pullups

6 ring dips

9 Ball Slams

Lift and skill:

Work on two goats for 10 minutes