General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

Row 500m

15 Clusters (95/63)*

10 Burpees-over-Bar

 

5 rounds for time

*Load should be 40-50% 1-RM thruster

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

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