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THURSDAY 150730

Warm-up:
Run 400m

Crossover symmetry

15 dislocates

15 good mornings

15 leg swings

12 back extensions

Bear crawl down with straight legs

Crab walk back

15 medium KB swings

10 pull-ups 
Strength:

Four sets of…

Push Press x 3-5 reps

Rest 90 seconds

Strict Weighted Pull-Ups x 3-5 reps

Rest 90 seconds
Partner workout:

600 Meter Partnered Farmer’s Carry

Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the 400m mark and the end.
Mobility:

Partner mash of forearms

Roll out posterior

Lax to traps and shoulders

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