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12JUL17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

A)
Jog 600m
B)
Mobility Flow: OH position, Hips, Glutes
C)
3 Rounds:
Every 45s x 5 Sets:
8 empty bar thrusters + 3 inch worms

 

[intro] STRENGTH
[/intro]
Strict Press
Every 2 Minutes for the following 8 sets:
5×1, heavy singles across
3×5, @75% of heaviest single

 

[intro] CONDITIONING[/intro]

For Time:
30 Thrusters 155/105

 

Time Cap: 7 min

 

[intro] EXTRA WORK
[/intro]
Double KB/DB Bench Press 3 x 10
Single-Arm Bent Over Row 3 x 10 ea
Max-Effort Strict Pull-Ups 3 x max reps

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