May 6, 2017

A:Warm Up

2 Rounds
20 Jumping jacks
20s Squat hold
15 Squats
10 Push ups
10 Downward dog
8 Lunge to instep right
8 Lunge to instep left
8 Ring Rows or 5 strict pullups

B. Alternating Sets: Dumbbell Seated Unsupported Shoulder Press, Weighted Good Morning
3 sets of:
B1. 8 Dumbbell Seated Unsupported Shoulder Presses

Coach's Notes:Go as heavy as possible while maintaining good form. Rest 20-30s before B2 
B2. 15 Weighted Good Mornings

C. 25 minute AMRAP of Rowing and Barbell ThrustersAs Many Reps as possible in 25 minutes:
In teams of 3

1. 100 Calories of Rowing
2. 45 Barbell Thrusters @ 75/55 lbs
3. 100 Calories of Rowing
4. 45 Barbell Thrusters @ 95/65 lbs
5. 100 Calories of Rowing
6. Max Barbell Thrusters @ 135/95 lbs

Coach's Notes:
If using Assault Bike 80 Calories