Thursday, July 26, 2018

Thursday, July 26, 2018

(A) 0:00 - 10:00 Warm Up

3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up


@ 5:00 - 2 Rounds, rotating stations every :30:

(1) :15/side Samson stretch

(2) Alternating Glute bridge

(3) Alternating Spiderman

(4) Good Mornings

@ 10:00 - Barbell Warm Up

2 Rounds:

5 Back Squats

3/side elbow rotations 

5 Snatch Grip Strict Press


5 Sn. Grip RDL

(B) @ 17:00 - Alternating On The Minute x 12:00

3 OHS (start at 60-65%)

20 Sit Ups

(C) @ 37:00 - “So What’cha Want”

For Time:

21 Front Squats, 21 KBS, 400m Run

15 Front Squats, 15 KBS, 400m Run

9 Front Squats, 9 KBS, 400m Run

*Load is optional for what you feel can be a challenge and still go UNBROKEN. You MUST go unbroken or start back at ZERO for the given movement.

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