February 8, 2017

A:Warm Up
00:00-5:00
Foam roll upper back, glutes and quads.

05:00-20:00:
Row 500 Meters
9 Spiderman and Reach
9 Walkouts
Row 350 Meters
7 Spiderman and Reach
7 Walkouts
Row 200 Meters
5 Spiderman and Reach
5 Walkouts
Followed by…

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
With remaining time, begin warming up presses.

B: Shoulder Press 
Every 2 minutes for 6, perform 6 strict presses. Building each set. Small jumps.

C: Push Press 
Every 2 mintues for 6, perform 4 push presses

D: Split Jerk 
Every 2 minutes for 6, perform 2 reps

E: Metcon (Time)
4 Rounds for time:
12 Toes to Bar
12 Kettlebell Swings @ 24/16kg
12 Box Jumps @24/20
Scale as needed.