Workout of the Day: 06-09-16 Thursday

Warm Up

Run 800m

Row 500m

Shoulder Mobility

Strength

1a) 4x 3 – OHS @ 80% of 1RM

*rest 60-90 seconds

1b) 4x 10 – Back Rack Lunges @ H.P.

*rest 60-90 seconds

Conditioning

AMRAP 20

100 Double Unders

1 Rope Climb

60 Air Squats

2 Rope Climbs

20 KB/DB Snatch (53#/35#)

3 Rope Climbs

*score is total reps completed