Conditioning:

30 Calories Rowed

20 Burpees

10 Snatches (135/95)

5 Muscle-ups

 

3 rounds for time

 

Strength:

Shoulder Press

5-5-5-5-5 @ 75% 1RM

 

For Quality

 

Flexibility:

15 Front Leg Swings/per leg

Hamstring Floss – 2:00/leg

Olympic Wall Squat – 2:00

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

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