Thursday, June 16th 2016

Warm-Up:

Carry Heavy Things for 8 minutes

Bear Crawl x 20m

10 Air Squats + Duck Walk 10m + Reverse Duck Walk 10m

Spider Walk x 20m

 

Movement Prep:

PVC Pass Throughs x 10

Around the Worlds x 10

DB Overhead Squat + Sotts Press x 10

Hollow Body Hold – 2 x :30

 

Strength:

Complete 3 Cycles.  Emphasize movement quality over speed.

Strict Pull-Up Ladder – (1-5)

Hip Extension x 15

Hollow Rocks x 20

 

Conditioning:

Every 90 seconds for 15 minutes:

5 x Supine Barbell Rows (sub Ring Rows x 10)

5 x Burpees

40m Heavy Farmers Carry