Workout Of The Day

I) 5 DL
II) Rest
III) 6-8 Lsit DDB Press/ME sHSPU
IV) Rest

10 T2B
15/12 cal Erg
20 DB Snatches

1-2 min Paket
1-2 min Cobra
1-2 min Hang

4 P. Snatches

200m Run
10 DDB H. P. Cl. & J

TC: 14

1-2 min Calf Stretch
1-2 min Banded Lat Stretch
1-2 min Pancake

I) 5 Bench Press
II) 5 Bent over Row (BB)
III) ME Dragon Flag
IV) Rest

50 DU
15, 14, 13, 12, … Thruster

3-5 min easy Erg

4 P. Cleans

3 Wall Walks/10m HSW
10 Pull ups
10 Shuttle Runs

1-2 min Calf Stretch
1-2 min Preacher
1-2 min Hang

I) 5 FSQ
II) Rest
III) ME Chin ups
IV) Rest

20 KB Snatches
20 Sit ups
20 Air SQ

TC: 12

1-2 min Couch Stretch
1-2 min Frog
1-2 min Dragon

2 TGU/s
15 Side Plank Rotations/s
30 sec Back Ext. hold
1:00 rest

500m Run
2 RC
10 Push ups

TC: 20

1-2 min Paket
1-2 min Calf Stretch
1-2 min Banded HS Stretch