Friday, June 16, 2017

Friday, June 16, 2017

Warm up:

250 Row

10 Alternating Samson Lunge w/3 second hold

10 Hollow Rocks

250 Row

8 Spiderman w/ Reach (4 per side)

10 Hollow Rocks

250 Row

4 Inch Worms

10 Hollow Rocks

Right Into:

2 Rounds:

140m Run 

7 Russian KBS

10 Back Extensions

 

Strength/Skill Focus

Alternating EMOM x 12:00 (6 Rounds):

3 Deadlifts (building)

3 Deficit HSPU

*Modify to wall walks if no HSPU yet

 

Conditioning

3 Rounds:

500m Row

12 Deadlifts (225/155)

12 Burpee Box Jump Overs 

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