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Thursday – 6/15/2017

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The Workout for Thursday is:

 

WARM-UP

8 Rounds

  • 15 sec Single Arm KB Swing
  • 15 sec Single Arm KB Front Squat
  • 15 sec Single Arm KB Shoulder-to Overhead

*Perform odd rounds on Rt side, even rounds on Lt side

 

STRENGTH

(Performance)

Deadlift: 5 x 3

New set every 3 minutes

(Fitness)

AMRAP x 12

  • Deadlift x 12
  • Straddling Plate Hops x 30 seconds
  • Hollow Hold x 30 seconds

 

CONDITIONING

AMRAP x 20

  • 200m Run
  • 80′ Lunge w/ Plate Overhead (45/35)
  • 15 Overhead Squats w/ Plate
  • 15 Pull-Ups

 

EXTRA CREDIT

-Mobility: 2-3 exercises from posters

-Active Recovery: 3 Rounds @ conversational pace

  • 5 minute Assault Bike
  • 1 minute Plank on Rings
  • 2 minute Jump Rope Singles
  • 45 sec Side Plank /side
  • 200m Sled Drag