29 Apr 17

Warm up :30 Second Plank 7 Barbell Good Mornings, Move slowly through this movement. 7 Reverse Hypers, 3 second Hold at the Top 2:00 Bike 2 Rounds

Strength -

Deadlift 20 TNG Reps @ 50% then 3 x 10 @ 55%

Conditioning

3 Rounds of

50 Ft Sled Push 5 Rope Climbs 10 Dumbbell Squat Snatches @ 50/35

Rest 2: 00 Between Rounds

Rest 5:00

3 Rounds

25/16 Cal Row 15 Thruster with Sandbag :30 Second D-ball Hold

Rest 2:00 Between Rounds