Warm up
3 rds
20 walking hip flexor
20 walking hamstring
20 Cossack squats
10 Btn strict press
10 bent over rows
10 push ups
Run to end of garage and back

21 thrusters
600m run
15 thrusters
400m run
9 thrusters
300m run

Post workout

5 rds
5-8 strict bent over rows palms face up
15 bent over lateral raises
5-8 single arm high pulls each arm

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s