7.24.2021

Warm-up
couch stretch – 30 sec each side
400 m run or row
10 empty bar good mornings, 10 empty bar back squats with 3 sec pause at the bottom
Back Squat (3×12 65%)
Metcon (Time)
4 RFT
4 rt hand:
kb Thruster, Russian Swing, Snatch, Clean & Jerk
4 Left hand
KB thrusters, russian swing, snatch, clean & Jerk
35/26 + 53/35

Bonus Abs
tabata hollow rock