FRIDAY 190419



Run or Row

Crossover Symmetry


200m Jog

Samson Lunges Down

10 Squats

Zombie Walks Back

5 Strict Pullups

High Knees Down

10 Push ups

Butt Kickers Back

Discuss the workout and layout equipment properly- then go through a short version to prep for the workout….

Then get ready to go…



For time:
Row 1000 Meters
20 Burpees to a plate
40 Thrusters (45/35 lbs)


For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

Compare results to April 16th, 2018.

Time cap of 13 minutes.

Rest until relatively recovered, and then…


Strength and Skill:

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3 sec descend
Rest 45 seconds after each leg

Strict Handstand Push-Ups x 8-10 reps @ 2 sec descend
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)

Rest 90 seconds


LAX to shoulders/feet/glutes

Roll Posterior

Mash Quads

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