Wednesday, March 23rd 2016

Warm-Up:

Row 5:00 @ 2:00-2:20/500m Pace

 

Movement Prep:

Russian Baby-Maker Stretch x :30

Squat to Stands

Band Pull-Aparts x 20

Band Front Raise + Overhead Pull-Apart x 20

Overhead Squat + Sotts Press Combo – 2 x 10

 

Strength:

Overhead Squat - Work up to 80% 1RM

Then: 5 sets of 3 @ 80%*

*Immediately chase Overhead Squat sets with 10 Ring Rows w/ body as parallel to the ground as possible.

 

Conditioning:

5 Rounds:

20 Dumbbell Snatch – 55/30

10 Ball Slams – 20/15