04-16-24
Warm Up:
400 m run
3 rounds
10 db bent over row
8 db push press
10 lunge with pass through
Metcon:
4 rounds for time
250 m row
10 push jerk 135/95
10 front rack lunge 135/95
Additional Work
emomx 5 4 hang clean@ 70-75%
cond: 3x 15 cal bike 6 db thruster (heavy)
gymnastics: 5x5 ring dips