0508-0917

050817

Roll Back

3 Rounds

00:45 Hambstring Stretch R

00:45 Hambstring Stretch L

00:45 Runner's Stretch

00:45 Shoulder Stretch

00:45 Shoulder Bridge

050917

GYMNASTICS

12 Min E(00:45) = 4 Rounds

3 Piked HSPU (Eccentric)

5 Bulgarian Squats

3 Chin Ups (Rebound)

3 20" Off Box Pistols (not hold toe)

Back Squat 5RM #135*5, 185*3, 225*3, 255*3*3

Modes:

GOAL!

Rower + Thrusters

2000m + #35 *6 per side

500m + 45*8

3 Rounds

15 Cal + 50*10

(02:00)

ACTUAL

400m Row

3 Rounds

10 Cal (all out)

6 #40 DB Thruster

Rest as needed...

Lau still 06:00