Monday – 3/12/18

Warm-up

AMRAP in 10:00:

200m row,

10 boot strappers,

10 sampson stretch,

10 BB good morings,

10BB press,

:15 handstand hold.

Strength

deadlift, 3 x 5 heavy @ 1-1-3-0 (one second up, one at the top, three on the way down, no time at the bottom).

Met-con

4 rounds:

50′ 1-arm DB OH lunge (across and back),

8 HSPU (sub DB/KB push press),

5 DL (225/155).

Mob

roll glutes + figure 4 stretch

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