Quad smash with oly bar or grid roller-2 min per side
10 min AMRAP
200m run
20 banded good mornings
10 inch worm
Strength
5x3-5 ring dips or muscle ups- rest 1 min between rounds
Conditioning
18 min AMRAP
1 mile run to buy in then;
3 Deadlift 205/255
6 toes to bar
9 push ups
Recovery
Walk 400m
Alexander shoulder stretch on wall
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