- WARMUP
- Shoulder mobility then...
- 3 RNFT
- 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
- 10 Supermans
- 10 Pushups
- A. 250M row relay 3x per athlete
- B. AMRAP 12 min
- 14 Wall Balls (20/14)
- 10 Toes to Bar / 14 v-ups
- C. cool down: 1 min plank, 1 min off x3
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