031621

Warm Ups in Apartment 

Ankle Crush 

Runner's Stretch 

Arm Circles 

Neck  Circles 

Wrist and Thumb Stretches

OH Squats 45x5x2, 95x3, 115x3, 135x3, 155x3x2, 115x3

4 Rounds 

5 115# BB OHP 

5 55 2-Phase DB BOR 

-then-

PWR r Sn + Hand Snatch 95x2x4

ERG Row 1500m in 07:04 relaxed pace