A Back Squat – OTM @ 70% x 2 reps (4 sec. down & 1 sec. pause in bottom) x 5 minutes
B OTM x 10 minutes
odd = 3 heavy thrusters *from rack
even = amrap strict pull up; if you can do over 15 then do this weighted @ 30/15#
**switch hand position each set
For time
1K row
35 burpees over the erg
800m run

Cool Down
shoulder stretch x 2 minutes
wall stretch x 30sec. per leg x 2
pigeon pose x 30sec. per side

Leave a Reply

Your email address will not be published. Required fields are marked *