8/11/16

WarmUp1/2 Mile Jog

Hip Mobility

Then;
5×2+1 Hang Power Snatch+ Pause OverheadSquat

Then;

5×2+2 Power Clean + PushPress

Then;
4×4 Strict Press @75%

4×6 Weighted PullUps

Then;
5 Rounds

8 Dumbbell Clean and Press (55/30) (Touch floor between legs)

16 TRX Rows

24 Rope Slams

Then;
FOR TIME

3 Rounds

10 Dumbbell Thrusters (50/25)

10 Calorie Skierg

10 Dumbbell Thrusters (50/25)

10 Calorie Row

Then;
2 Sets

15 Lateral Raises

15 Front Raises

15 KB Upright Rows

15 Reverse Flys

Then;
Tabata Assault Bike

Then Stretch