3 Supersets:
10 Left arm dumbbell row
20 Banded pull-aparts
10 Right arm db rows
20 Banded pull-aparts
*Rest 1:30 btw supersets
“In the woods”
15 min amrap:
10 KB Clean+Jerk(5 each arm) 53/35#
20m oh walking lunge w/plate 45/35#
10 pull-ups
Back to kb carry plate
oh lunge-15/25
ring rows
Mobility/Active Recovery
*10 Min Row/Bike/Run @Recovery Pace
Below or Try *RomWod*
Quad Rollout with barbell
Couch Stretch (2min/each)
Pigeon Pose (4 min)
Banded hamstring stretch(4min)
Trap Smash w/barbell
Banded shoulder distraction
Foam roll lats
Calf Rollout with barbell+friend
Ankle stretch 4min
*Mobilize any other areas of need or work on some skills(Kipping/Double Unders/etc.)


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 )

Google+ photo

You are commenting using your Google+ 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