7/10/16

Warm-up
Row/Run 400m
3 Rounds of 10 reps of:
Samson stretch
Overhead Squat w/pvc
sit-ups
hip extensions
pull ups
dips
Weightlifting
Squat Clean Thruster (Find 1-rm)
Take 15 min to find todays heavy 1-rm thruster
Bergeron Beep Test (AMRAP – Rounds)
On The Minute for as Long as Possible:
“Scaled”
4 Thrusters (35/45)
4 Ring Rows
4 Burpees

“RX”
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
Complete 1 round at the top of each minute until you can no longer. Then reduce reps to something manageable for a minimum of 15 min of work.

 

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