THURSDAY 3/12/2020

WARM-UP

3:00 Blood Flow

Into

15/15 banded side steps

10/10 Pushups with rotation

20 Glute bridges 

1:00 FLR

Then

2 ROUNDS

6 DB snatch

6 Pushups

10 DU

6 KBS

 

CONDITIONING 

18 MIN AMRAP

55 DB Snatch (50/35)

55 Pushups

55 DU

55 KBS (70/53)

 

BONUS CORE & PUMP 

3 SETS

1:00 Bar Roll-outs

:30 Ring Rows

20 Banded Seated Rows