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05JUL17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

A)
Run 400m w/Medball
B)
Mobility Flow: Hips, Glutes, OH
C)
3 Rounds:
8 Wall Balls
8 Hanging Knee Raises
8 Russian KB Swings

 

[intro] STRENGTH[/intro]

20 Minutes to find a 1RM Clean and Jerk

 

[intro] CONDITIONING[/intro]

AMRAP 10:
60 Wall Balls 20/14
40 TTB
20 KB Swings 70/53

 

[intro] EXTRA WORK
[/intro]

Pick one or do both…

A)
3 x 10 Double KB Bench Press
3 x 10 Single arm heavy DB bent over row
3 x max effort ring dips
B)
EMOM 20:
1: 15-18 Thrusters (75/55)
2: 6-10 Strict HSPU

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