Warm-Up:

1:30 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

:30s Fast Bike or Row
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
5 Thrusters

Strength:

Thruster
5×5
Increasing weight, from the floor.

Conditioning:

30 Chest to Bar Pull-ups
50 Thrusters (65,45)
70/50 Calorie Row

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