05-21-14

A.

4 Samson stretch (4 each side)

Run 600m (Sprint up hill, slow jog down)

15 Ring dips

15 Strict pull ups

15 Overhead squats with PVC

15 T2B

 

B.

EMOM 5 min

Strict HSPU

0:00-1:00, 7 Reps

1:00-2:00, 5 Reps

2:00-3:00. 3 Reps

3:00-4:00, 3 Reps

4:00-5:00, 3 Reps

 

C.

8 min AMRAP

30 DU’s

7 Thrusters 115/75#

 

D.

Cool Down

Row 6min @65%

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