Thursday – 4/25/2019

The Workout for Thursday is:

WARM-UP
(Primer)
With a KB…
-10 Russian Swings
-10 Goblet Squats
-10 Burpee + Single Arm Swing (5 /side)
-10 Single Arm Leads /side
-10 American Swings

(Mobility)
3-Way Banded Leg Stretch

(Specific)
-5 Scap Pull-Ups
-5 Bar Kips
-5 Pull-Ups
Deadlift review and work up to weight

PARTNER WORKOUT
In teams of 2, get as far as possible in 35 min….
3 Rounds
-42 Wall Balls (20/14)
-30 Pull-Ups
-18 Deadlifts (225/155)
Immediately into;
4 Rounds
-50 Push-Ups
-2 Rope Climbs (1 each)
Immediately into;
5 Rounds
-20 Cal Assault Bike
-30 Russian KB Swings (70/55)

EXTRA CREDIT
[Accessory]
Accumulate 3:00 Hollow Hold

[Engine]
Row
4 x 7:00 (4:00/2:00/1:00 continuous)
Rest 3:00
*First 2 sets: 20/24/28 spm
*Last 2 sets: 22/26/30 spm
*Drop pace by 4 seconds for each 4 spm rate change.