8/18/16

WarmUp1/2 Mile Bike Ride

250 M Row

1/4 Mile Jog
Then;

6×4 OverHead Press @70%

Then;
3 Rounds

20 KB Swings

20 DB PushPress (20/40)

20 Roman Chair Leg Raises

Rest 1:00 & Repeat

Then;
3 Rounds 

15 DB Clean and Jerk (25/50)

Rest 2:1 (Twice as long as it took you) & Repeat

*Touch floor with Dumbbells

Then;
 FOR TIME

15 Thrusters (65/95)

15 Toes To Bar (T2B)

12-12

9-9

6-6

3-3

Rest 5-7 Minutes

Then;
3 Sets

15-20 DB Lateral Raises

15-20 DB Front Raises

40M KB Waiter Carry

20 Back Extensions

Then;
1/2 Mile Bike Ride

250 M Row
1/4 Mile Jog
@80% Intensity

Then;
Stretch