Friday 07-06-18 S

Thursday, July 5, 2018

Warm Up:

Wall Wrist Walks X 30 secs

Wall Facing Pec Stretch X 30 secs

Wall Facing Prisoner Squat X 30 secs

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2 Sets of:

Hang & Shrugs X 5 Slow Reps

Hanging Hollow Holds X 15 Sec Hold 

Hold Hanging Archer Holds X 15 Sec Hold

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3 Building Sets:

5 DB Thrusters- start light

3 Burpees 

3 Toes to Bar 

- rest 30 secs bw sets

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Grab BB....

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Barbell Wrist Mobility X 30 Secs

Empty BB Front Squats X 5 perfect reps

Empty BB Push Press X 5 perfect reps

Empty Thrusters X 5 perfect reps

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Strength:

Every 2 Mins for 12 Mins:

30 Sec Max Effort Row (right into)

1 Squat Clean Thruster

- build to a tough single under fatigue

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Transition Rest.... 

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Workout:

18 Min EMOM of:

Min 1: 5 Thrusters 115/75 

Min 2: 10 Bar Facing Burpees

Min 3: 10 Toes to Bar

- There's no score for today's workout

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