FRIDAY 6/15/18

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EXTENDED WARM-UP
3 SETS, Not For Time
25ft Handstand Walk or :30 Handstand Hold
50 Double Unders or 1 Minute of Practice
Max Strict Ring Dips (Banded or Box)
-Rest 1:30 between sets-

WORKOUT
FOR TIME 15:00 Cap
30 Thrusters (95/65)
30 Toe to Bar
60 Wall Ball (20/14)
30 Toe to Bar
30 Thrusters

OPEN GYM BONUS

STRENGTH
DB Complex
3 Sets (tough load)
5 Push Presses
3 Push jerks
1 Split Jerk

-Rest :90 Between sets-

GYMNASTICS
AMRAP x 20 Min
5 MU
75 DU
500m Recovery Row (EZ)

CONDITIONING
30-40 Min fun hike/bike