March 20, 2017

19
Mar

March 20, 2017

BARBELL
For time: thrusters
21 Thrusters Rx 95/65; Master55+ 65/35
15 ThrustersRx 115/75; Master 55+ 95/45
12 ThrustersRx 135/95; Master 55+ 105/55
9 ThrustersRx 155/105; Master 55+ 115/65
6 ThrustersRx 185/125; Master 55+ 135/70
3 Thrusters Rx 205/135; Master 55+ 155/75
8 minute time cap

ALTERNATE WORKOUT
21 – 15 – 12 – 9 – 6 – 3 reps of:
goblet squats or sandbag squats
rest as needed between sets

STRENGTH
3 sets of:
5 strict pull ups
8 each arm dumbbell rows
5 each arm kettlebell Z-press

MIDLINE
5 sets of:
8 abmat situps
:15 hollow hold
:15 plank
:15 plank left
:15 plank right

MOBILITY
1 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
2:00 frog stretch

HAPPY BIRTHDAY BECCA & STEPHEN P!